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INSERT INTO `wp_fvfy_posts` VALUES (2315, 1, '2018-04-03 21:44:33', '2018-04-03 21:44:33', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|32px|0px" saved_tabs="all" template_type="section"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>[/et_pb_text][et_pb_text _builder_version="3.0.105"]<p><span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span></p>[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section]', 'Opt in page 1', '', 'inherit', 'closed', 'closed', '', '1492-revision-v1', '', '', '2018-04-03 21:44:33', '2018-04-03 21:44:33', '', 1492, 'https://www.kahlmah.com/1492-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2316, 1, '2018-04-03 21:44:43', '2018-04-03 21:44:43', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|32px|0px" global_module="1492" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>[/et_pb_text][et_pb_text _builder_version="3.0.105"]<p><span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span></p>[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="About Us Section" _builder_version="3.0.83" custom_padding="0px|0px|5px|0px"][et_pb_row custom_padding="112px|0px|23.5312px|0px" _builder_version="3.0.89"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||" header_font="||||||||" header_2_font="Poppins|500||on|||||" header_2_font_size="16px" header_2_text_color="rgba(0,0,0,0.2)" header_2_letter_spacing="1px" header_2_line_height="1.3em" custom_margin="||20px|" saved_tabs="all" locked="off"]<h2>About Us</h2>\r[/et_pb_text][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||" header_font="Raleway||||||||" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_text_color="#44d89e" header_3_line_height="1.4em"]<h1><span style="color: #825b4f;">"We believe that a healthy mind, body, and soul is a healthy life we should all aspire to live".</span></h1>\r[/et_pb_text][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||" text_font_size="15px" text_text_color="#486066" text_line_height="1.8em" header_font="||||||||"]<h4>What is Kahlmah?</h4>\r\n<em>Kahlmah</em> is a health and wellness blog, it aims to help women gain control of their health, promote health and wellbeing for all ages.We strongly believe that health comes from the inside out, and that Health is our True Wealth!\r[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/about/" button_text="Read More" button_alignment="center" _builder_version="3.0.105" custom_button="on" button_text_color="#e74d43" button_font="||||||||"] \r[/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-design-8.png" _builder_version="3.0.106" background_color="#ffffff" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" animation_style="slide" animation_direction="left" animation_intensity_slide="8%"] \r[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="103px|0px|0px|0px"][et_pb_fullwidth_code _builder_version="3.0.105" text_orientation="center"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Homepage Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; 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I just want to welcome you to our blog. We are delighted that you have given us some of your precious time. We are passionate in giving you valuable tips and information on health and wellness. Feel free to browse our articles, leave comments if you like, and we don''t mind you contacting us either. Why not subscribe to our FREE newsletter? Enter your details below and receive Free Newsletter.\r\n\r\nThank you for visiting!\r[/et_pb_testimonial][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt; (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt; google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt; enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt; });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|65px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Raleway||||||||" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="Raleway||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h2 style="text-align: center;">Receive Free newsletter!</h2>\n<p style="text-align: center;"><span style="color: rgba(255, 255, 255, 0.84);">Enter your details to grab a copy of our latest newsletter on Health and Wellness. You may unsubscribe at any time.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.106"][convertkit form=5173286][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section]', 'Home', '', 'inherit', 'closed', 'closed', '', '9-revision-v1', '', '', '2018-04-03 21:44:43', '2018-04-03 21:44:43', '', 9, 'https://www.kahlmah.com/9-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2319, 1, '2018-04-03 21:47:53', '2018-04-03 21:47:53', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|20px|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/et_pb_text][et_pb_text _builder_version="3.0.105"]<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"] \r[/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"] \r[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="42px|0px|0px|0px"][et_pb_fullwidth_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:inline-block;width:728px;height:90px&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;9155828501&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"] \r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|9px|0px"][et_pb_row custom_padding="0|0px|5px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106"]<p class="p2"><span class="s1">[social_warfare]</span></p>\r\n<p class="p2"><span class="s1">One common hurdle for beginners practicing Yoga is not being flexible enough. I remember when I was just starting out I can barely touch my toes. </span><span class="s1">But one thing amazing about our body though is that with consistent practice, the body will adapt and you will be surprised at what it can do!</span></p>\r[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-Poses-for-Flexibility-2.png" align="center" _builder_version="3.0.106" max_width="69%"] \r[/et_pb_image][et_pb_text _builder_version="3.0.106"]<p class="p1"><strong><span class="s1">Here are some tips on how to improve your flexibility faster.</span></strong></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s2">Determine your weak points.</span>It is important to know where exactly you are struggling, areas such as your hamstrings, hip flexors and glutes are the most common ones.</li>\r\n</ul>\r\n&nbsp;\r\n<ul>\r\n 	<li><span class="s1">Once you have determined your weak points, make a dedicated plan of training one area at a time. Trying to do them all at once may only slow you down when you have overworked yourself.</span></li>\r\n</ul>\r\n&nbsp;\r\n<ul>\r\n 	<li><span class="s1">Progress slowly but efficiently. It is not wise to go so far with a stretch that it hurts. Training for flexibility will surely give you some discomfort but you shouldn’t go too far from your limit too quickly. Instead, establish a plan of progression. For example, set to hold a stretch for a certain length of time, increase this as you get better at it.</span></li>\r\n</ul>\r\n&nbsp;\r\n<ul>\r\n 	<li class="p1"><span class="s1">Be patient and know your purpose. </span><span class="s1">Yoga is about control and focus. Be patient and just enjoy the energy you have in every session. Yoga is a practice of a deeper awareness of your body. When your purpose is right, it will not even matter how slow or fast you have progressed but the most important thing is the time you gave yourself to get in tune with your body.</span></li>\r\n</ul>\r\n&nbsp;\r\n<ul>\r\n 	<li class="p1"><span class="s1">Lastly, stick to your plan and be consistent. </span><span class="s1">Stick to your plan and be consistent with it. Consistency is the key to improve flexibility. The body will revert to what it is used to, so it is important to be consistent so the body will recognize this as its normal.</span></li>\r\n</ul>\r[/et_pb_text][et_pb_text _builder_version="3.0.106"]<h4 style="text-align: center;"><span style="color: #800000;"><strong>Start Your Yoga Journey Today!</strong></span></h4>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2] [/et_pb_text][et_pb_text _builder_version="3.0.106"]<h2></h2>\r\n<h2 class="p1"><strong><span class="s1">These are the 9 Yoga Poses You must practice consistently to improve flexibility.</span></strong></h2>\r\n<strong>1. Child''s Pose</strong>\r\n\r\nhttps://www.youtube.com/watch?v=V22xxybieHk\r\n\r\n&nbsp;\r\n\r\n<strong>2. Bound Angle Pose</strong>\r\n\r\nhttps://www.youtube.com/watch?v=ti3tbscESUY\r\n\r\n&nbsp;\r\n\r\n<strong>3. Triangle Pose</strong>\r\n\r\nhttps://www.youtube.com/watch?v=S6gB0QHbWFE\r\n\r\n&nbsp;\r\n\r\n<strong>4. Downward Facing Dog</strong>\r\n\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n&nbsp;\r\n\r\n<strong>5. Head to Knee Pose</strong>\r\n\r\nhttps://www.youtube.com/watch?v=4myFmzNagWg\r\n\r\n&nbsp;\r\n\r\n<strong>6. Seated Forward Bend</strong>\r\n\r\nhttps://www.youtube.com/watch?v=ZV1NSV7Ai9o\r\n\r\n&nbsp;\r\n\r\n<strong>7. Standing Forward Bend</strong>\r\n\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n<strong>8. Garland Pose</strong>\r\n\r\nhttps://www.youtube.com/watch?v=--qnzZEZ_Lc\r\n\r\n&nbsp;\r\n\r\n<strong>9. Pigeon Pose</strong>\r\n\r\nhttps://www.youtube.com/watch?v=aVsXjuNDy_s\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px" text_orientation="center"]&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" header_font_size="14px" body_font="||||||||" body_text_align="center"]&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.0.106" header_font="||||||||" header_text_align="center" body_font="||||||||" body_font_size="16px" body_text_color="#0c71c3"]&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:block&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;4859289990&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format=&quot;auto&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:block&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;4859289990&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format=&quot;auto&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" global_module="1542" saved_tabs="all"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<p><strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong></p>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '9 Yoga Poses to Improve Flexibility for Beginners', '', 'inherit', 'closed', 'closed', '', '2122-revision-v1', '', '', '2018-04-03 21:47:53', '2018-04-03 21:47:53', '', 2122, 'https://www.kahlmah.com/2122-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2320, 1, '2018-04-03 21:49:31', '2018-04-03 21:49:31', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|14px|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/et_pb_text][et_pb_text _builder_version="3.0.105"]<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"] \r[/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"] \r[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="43px|0px|0|0px"][et_pb_row custom_padding="24.7656px|0px|15px|0px" _builder_version="3.0.106" module_alignment="center"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:inline-block;width:728px;height:90px&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;9155828501&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" title_font="Raleway||||||||" title_font_size="28px" meta_font="||||||||" meta_font_size="14px"] \r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|0|0px"][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106"]<p class="p1"><span class="s1">[social_warfare]</span></p>\r\n<p class="p1"><span class="s1">Weight loss is one common ordeal for many. Pieces of information on how to lose weight are flooding on the internet. Some tell us one thing and the other tells us the complete opposite.</span></p>\r[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-for-weight-loss-1.png" align="center" _builder_version="3.0.106" max_width="65%"] \r[/et_pb_image][et_pb_text _builder_version="3.0.106"]<p class="p1"><span class="s1">Diet programs and fitness DVDs are all over. </span><span class="s1">Which leaves us with too many options and confusion as to which to believe.</span></p>\r\n<p class="p1"><span class="s1">Whether you believe it or not they actually are all designed to be effective.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong>, however, is one that’s unique.</span></p>\r\n<p class="p1"><em><span class="s1">Why?</span></em></p>\r\n<p class="p1"><strong><span class="s1">Because Yoga is a combination of physical and mental exercise.</span></strong></p>\r\n<p class="p1"><em><span class="s1">It taps all the areas contributing to gaining weight.</span></em></p>\r\n\r\n<h4></h4>\r\n<h4 class="p1"><strong><span class="s1">Have you really understood why you gain weight?</span></strong></h4>\r\n<p class="p1"><span class="s1">You <em style="font-weight: bold;">gain weight</em> because you are <strong>storing energy</strong> more than actually using it.</span></p>\r\n<p class="p1"><span class="s1">All the food we eat gets converted to <em>energy</em>. The body constantly needs the energy to function, the amount of energy used depends on how the body is utilizing it.</span></p>\r\n<p class="p1"><span class="s1">The body goes into an energy storing mode in these conditions:</span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">There is more energy supply than the demand for energy.</span></li>\r\n 	<li class="p1"><span class="s1">There is an increased level of <strong>insulin</strong> a hormone responsible for regulating blood glucose level</span></li>\r\n 	<li class="p1"><span class="s1">A rebound effect from the chronic release of the stress hormone <strong>cortisol</strong>.</span></li>\r\n</ul>\r\n<h4></h4>\r\n<h4 class="p1"><strong><span class="s1">How does Yoga relate to this?</span></strong></h4>\r\n<strong style="font-size: 20px;">Yoga</strong><span style="font-size: 20px;"> is more than just poses. These poses require a great amount of energy. Each poses exercises and develops your body’s strength which is done in a focused manner, giving your body the ability to recover quickly and perform more. You will be surprised what your body can do when you find that focus.</span>\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is proved to be very effective in burning <strong><em>visceral fat</em></strong>, a type of fat stored predominantly in the abdominal area and that is believed to interfere insulin’s ability to regulate blood glucose. Most if not all yoga poses engages the core muscles as well as stimulates internal organs which makes it great for burning fat.</span></p>\r\n<p class="p1"><span class="s1">Research has proven that <strong>Yoga</strong> significantly reduces stress levels. Yoga is an active form of meditation. A mental conditioning exercise that relaxes the body and brings awareness to your overall health.</span></p>\r\n<p class="p1" style="text-align: left;"><strong><span class="s1">So, have you considered going on a journey with Yoga?</span></strong></p>\r\n<p class="p1" style="text-align: left;"><span class="s1">Here’s a little treat for you to get started!</span></p>\r\n\r\n<h5 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #800000;"><strong>Grab Your FREE Guide!</strong></span></a></h5>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2]</p>\r\n\r\n<h4 style="text-align: left;">Ready to go deeper with Yoga?</h4>\r\n<h5 style="text-align: left;">Look no further <span style="color: #3366ff;"><a style="color: #3366ff;" href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">Yoga Burn</a></span> is a type of Yoga program strategically tailored to:</h5>\r\n<ul>\r\n 	<li>Relieve stress</li>\r\n 	<li>Boost metabolism</li>\r\n 	<li>Lose weight quickly but safely</li>\r\n 	<li>and many more...</li>\r\n</ul>\r\nReviewed and highly recommended! watch this video presentation to learn more...<a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener"><img class=" wp-image-1753 aligncenter" src="../wp-content/uploads/2018/03/Untitled-design-39-300x300.png" alt="Lose Weight with Yoga" width="515" height="515" /></a>\r\n<p style="text-align: left;"><span style="color: #800000;">Related articles:</span></p>\r\n\r\n<ul>\r\n 	<li><a href="10-easy-yoga-poses-for-beginners/">10 Easy Yoga Poses for Beginners </a></li>\r\n 	<li><a href="9-yoga-poses-to-burn-belly-fat-fast/">9 Yoga Poses to Burn Belly Fat Fast</a></li>\r\n 	<li><a href="7-yoga-poses-for-a-strong-core/">7 Yoga Poses for A Strong Core</a></li>\r\n 	<li><a href="how-to-turn-your-body-into-a-fat-burning-machine/">How to Turn Your Body Into a Fat Burning Machine</a></li>\r\n</ul>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px" text_orientation="center"]<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" header_font_size="15" body_text_align="center" text_orientation="center"]<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.106" header_text_align="center" body_text_color="#0c71c3"]<p style="text-align: center;">[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:block&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;4859289990&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format=&quot;auto&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" global_module="1542" saved_tabs="all"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<p><strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong></p>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Yoga for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2029-revision-v1', '', '', '2018-04-03 21:49:31', '2018-04-03 21:49:31', '', 2029, 'https://www.kahlmah.com/2029-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2322, 1, '2018-04-03 21:54:11', '2018-04-03 21:54:11', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|32px|0px" saved_tabs="all" next_background_color="#000000" template_type="section"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\n\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\n\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\n\n<p><span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span></p>\n\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section]', 'Opt in page 1', '', 'inherit', 'closed', 'closed', '', '1492-revision-v1', '', '', '2018-04-03 21:54:11', '2018-04-03 21:54:11', '', 1492, 'https://www.kahlmah.com/1492-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2324, 1, '2018-04-03 21:55:01', '2018-04-03 21:55:01', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|32px|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/et_pb_text][et_pb_text _builder_version="3.0.105"]<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"] \r[/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"] \r[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="28px|0px|25px|0px"][et_pb_fullwidth_code _builder_version="3.0.106" text_orientation="center" global_module="2140" saved_tabs="all"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:inline-block;width:728px;height:90px&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;9155828501&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"] \r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px"][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106" text_font="||||||||" text_font_size="14px"]This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r[/et_pb_text][et_pb_text _builder_version="3.0.106"] [social_warfare]\r\n<p class="p1"><span class="s1">A lot of the time we find all the reasons and excuses for why we just do not have the time to exercise. And if you are someone who wants to shed a few pounds off, these <strong>9 simple ways to lose weight without exercise</strong> are your best bet for effective weight loss. </span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Effectively-Lose-Weight-1.png" align="center" _builder_version="3.0.106" max_width="65%"] \r[/et_pb_image][et_pb_text _builder_version="3.0.106"]<h5><strong><span class="s2">1. Never miss breakfast and eat boiled eggs for breakfast.</span></strong></h5>\r\n<p class="p1"><span class="s2"><strong><em>Breakfast</em> </strong>is said to be the most important meal of the day, however,<span class="Apple-converted-space">  </span>missing breakfast has become a habit of today’s fast-paced lifestyle.</span></p>\r\n<p class="p1"><span class="s2">But if <strong>losing weight</strong> is something you aspire, you should <strong>never miss breakfast.</strong></span></p>\r\n<p class="p1"><span class="s2">You need the <strong>energy</strong> for the day ahead. When you miss breakfast this will only make you <strong>crave more food</strong> later which makes you end up <strong>eating more</strong>.</span></p>\r\n<p class="p1"><span class="s2"><strong>Eat boiled eggs</strong> for your breakfast, eggs are a <strong>great source of energy</strong>. It is packed with inexpensive <strong>high-quality protein</strong>.</span></p>\r\n<p class="p1"><span class="s2">A good article that highlighted some of the nutritional benefits of eggs presented, one medium size egg contains:</span></p>\r\n<p class="p1"><strong><span class="s2">76 Calories | 7.5 grams Protein | 5.1 grams Fat | 1.4grams saturated fat |</span></strong></p>\r\nRead it <a href="https://www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs" target="_blank" rel="noopener">Here.</a>\r\n<p class="p1"><span class="s1"><strong>Boiled egg</strong>, in particular, is easy to cook and convenient when you are on the go. It''s miles better than breakfast bar!</span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>2. <span class="s1">Load your water intake.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Water</strong> is a very important component of breaking down food for <strong>faster metabolism</strong> and all bodily processes involve water, therefore, our body constantly uses and loses water.</span></p>\r\n<p class="p1"><span class="s1">Water also helps in <strong>making you feel full</strong> so make a habit of drinking water.</span></p>\r\n<p class="p1"><strong><span class="s1">Here are some tips to ensure your water intake:</span></strong></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Keep water on your bedside table, so the very first thing you do when you wake up is to drink a glass of water.</span></li>\r\n 	<li class="p1"><span class="s1">drink water right after drinking coffee or tea. (Additional tip: another reason why you should drink water right after drinking coffee or tea is to wash off stain from your mouth and teeth)</span></li>\r\n 	<li class="p1"><span class="s1">drink water before and after you eat your meal or any snack</span></li>\r\n 	<li class="p1"><span class="s1">Keep a handy water bottle when at work or traveling</span></li>\r\n</ul>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>3. <span class="s1">Swap milk chocolate to dark chocolate.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Chocolate</strong> is one common addiction to many, I for one is guilty! It took me a lot of getting used to but it definitely was a wise decision to opt for <em>dark chocolate.</em></span></p>\r\n<p class="p1"><span class="s1"><strong>Dark chocolates</strong> are a good source of <strong>polyphenols</strong> and <strong>flavonoids</strong> two awesome <strong>antioxidants</strong> capable of <strong>neutralizing free radicals</strong> thus preventing our body from cellular damage.</span></p>\r\n<p class="p1"><span class="s1">According to research the saturated fat content of dark chocolate has <em>no effect on cholesterol level,</em> which means eating dark chocolate does not pose any risk for high cholesterol.</span></p>\r\n<p class="p1"><span class="s1">The darker the chocolate the lesser sugar it contains which makes it an <strong>ace option for diabetics!</strong></span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>4. <span class="s1">Volumise your plate with green leafy vegetables.</span></strong></h5>\r\n<p class="p1"><span class="s1"><em>This is a little trick.</em> When you see a plate full of food it will somehow give your brain a preemptive thought that you are going to be fully satisfied after you eat it.</span></p>\r\n<p class="p1"><span class="s1">The best way to do that is to have <strong>more green leafy vegetables on your plate</strong>, they occupy space but more importantly, green vegetables are <strong>full of minerals</strong>, they are a <strong>natural source of fiber</strong>.</span></p>\r\n<p class="p1"><span class="s1">They have a <strong>high water content</strong> which is good for adding hydration and they <strong>make you feel full</strong>!</span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>5. <span class="s1">Make Almonds your snack of choice.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Nuts</strong> are good food for snacking but <strong>almonds are your best choice</strong>! Almonds are proven to help <strong>burn stored fats</strong>.</span></p>\r\n<p class="p1"><span class="s1">Almonds are packed with <em>antioxidants, vitamins, minerals, protein, and fiber</em>. According to an article by <a href="https://www.medicalnewstoday.com/articles/269468.php" target="_blank" rel="noopener">Medical News Today</a> </span><span class="s1">among the many benefits of Almonds are:</span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Lowers Cholesterol Levels</span></li>\r\n 	<li class="p1"><span class="s1">Reduces blood pressure</span></li>\r\n 	<li class="p1"><span class="s1">Protects cell from oxidative damage due to its high Vitamin E content</span></li>\r\n 	<li class="p1"><span class="s1">Improves over-all cardiovascular health</span></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>6. <span class="s1">Swap flavored juices with water infused drinks.</span></strong></h5>\r\n<p class="p1"><span class="s1">I have mentioned the importance of water. <strong>Water infusions</strong> are great ways to <strong>detoxify the body</strong>.</span></p>\r\n<p class="p1"><span class="s1">Flavored juices are notorious for sugar content. More sugar, more stored fats. So start experimenting with some water infused drinks.</span></p>\r\n<p class="p1"><strong><span class="s1">Here are some examples:</span></strong></p>\r\n<p class="p1"><span class="s1">Let this infuse overnight</span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Cucumber + Mint + Water</span></li>\r\n 	<li class="p1"><span class="s1">Strawberry + Lemon + Water</span></li>\r\n 	<li class="p1"><span class="s1">Pineapple + Basil + Water</span></li>\r\n</ul>\r[/et_pb_text][et_pb_code _builder_version="3.0.106"]&lt;script type=&quot;text/javascript&quot;&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = &quot;adunit0&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = &quot;true&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = &quot;kahlmah87-20&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = &quot;manual&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = &quot;smart&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = &quot;amazon&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = &quot;US&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = &quot;My Amazon Picks&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = &quot;B06XBXXG1L,B012GW3OM0,B01C7YF3QC,B018364XAA&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = &quot;374c857235774a838b0290930b5c4fae&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src=&quot;//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US&quot;&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.0.106"]<h5><strong>7. <span class="s1">Make a food shopping list for a week consumption, eat before you go food shopping and stick to your list!</span></strong></h5>\r\n<p class="p1"><span class="s1">You want to lose weight, you have to mean it! <strong>Make a list of healthier food</strong> for your meals and for snacking. Do not buy food for more than a week’s worth of consumption, stocking food is more likely to lead you to consume more than what is needed.</span></p>\r\n<p class="p1"><span class="s1"><strong>Eat before you go food shopping</strong>. When you are hungry you crave for food and when this happens in the middle of an aisle full of food, not good! You are likely to make that impulsive decision to buy unnecessary food items.</span></p>\r\n<p class="p1"><span class="s1">You made a list for a reason, so stick to that list!</span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>8. <span class="s1">Make walking your habit.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Walking</strong> is something we do naturally but it is actually a type of exercise. Walking is an effective exercise to lessen the risk of developing some of the diet-related diseases such as cardiovascular disease and type 2 diabetes.</span></p>\r\n<p class="p1"><span class="s1">So make a habit of it. Go out for a walk when you can. Utilize your day to day walking as an exercise. Go for a long hike one weekend.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>9. <span class="s1">Do Yoga.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a type of mindful practice, an active form of meditation that focuses on <strong>building mental</strong> and <strong>physical strength</strong>, it is an awesome exercise that you can literally do <strong>anywhere anytime.</strong></span></p>\r\n<p class="p1"><span class="s1">It’s a type of exercise you can easily fit into your schedule. There are thousands of yoga poses great for <strong>boosting metabolism</strong> consequently <strong>losing weight.</strong></span></p>\r\n<p class="p1"><span class="s1">I cannot speak highly enough about <strong>Yoga</strong>, you have to try it to see it for your self!</span></p>\r\n<strong>Here is Your Free Guide!</strong>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2] [/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.0.106" header_font="||||||||" header_text_align="center" body_font="||||||||" body_font_size="16px" body_text_color="#0c71c3"]<p style="text-align: center;">[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:block&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;4859289990&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format=&quot;auto&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:block&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;4859289990&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format=&quot;auto&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" global_module="1542" saved_tabs="all"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<p><strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong></p>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '9 Simple Ways to Lose Weight Effectively When You Don''t Have Time to Exercise', '', 'inherit', 'closed', 'closed', '', '2235-revision-v1', '', '', '2018-04-03 21:55:01', '2018-04-03 21:55:01', '', 2235, 'https://www.kahlmah.com/2235-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2327, 1, '2018-04-03 22:05:58', '2018-04-03 22:05:58', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|32px|0px" saved_tabs="all" global_module="1492" next_background_color="#000000"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.105" custom_padding="66px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_code _builder_version="3.0.105" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Homepage Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9491898098"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|1px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n<div data-id="5" data-network="pinterest"></div>\r\n<div data-id="5" data-network="pinterest">[social_warfare]</div>\r\n<div class="nc_tweetContainer nc_pinterest" data-id="5" data-network="pinterest">Belly fat is considered to be one of the most dangerous fat in our body this is because belly fat is linked to some of the major diseases such as diabetes and cardiovascular disease.</div>\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/yoga-for-burning-fat.png" _builder_version="3.0.105" max_width="59%" module_alignment="center"]\r\n<p class="p1">[/et_pb_image][et_pb_text _builder_version="3.0.106" background_layout="light"]</p>\r\n<p class="p1"><span class="s1">The fats accumulated in the abdominal area is predominantly <strong><em>visceral fats</em>.</strong> <em>Visceral</em> fat is the type of fat that gets stored in the liver, pancreas, intestines and other internal organs.</span></p>\r\n<p class="p1"><span class="s1">Research has referred visceral fat as an active fat because scientists are now learning more clearly that </span><span class="s1">abdominal fat cells not only interfere but can produce hormones, chemicals, and substances that are proved to be detrimental to our health.</span></p>\r\n<p class="p1"><span class="s1">An example of these chemicals is <strong><em>interleukin-6</em></strong> a chemical that increases the risk of cardiovascular disease.</span></p>\r\n<p class="p1"><span class="s1">In addition, a direct link is found between visceral fat and resistance to insulin, what this means simply is, the more abdominal fat cell there is the higher the risk for developing diabetes, specifically <em>type 2 diabetes</em>.</span></p>\r\n<p class="p1"><span class="s1">It is a clear fact that <em>abdominal fat</em> is dangerous for your health, the <strong>good news</strong> is that visceral fat in the abdomen can easily be eliminated through proper diet and regular exercise.</span></p>\r\n<p class="p1"><span class="s1">Moderate exercise at least 30 minutes a day significantly lessen visceral fat. Yoga is a very effective exercise for general weight loss, but particularly great in burning visceral fat. </span></p>\r\n<p class="p1"><span class="s1">This is because <strong>Yoga</strong> combines physical exercise in the form of <strong><em>asanas</em></strong> (yoga poses), <strong><em>pranayama</em></strong> (yoga breathing) and <strong>mental conditioning</strong><span style="font-weight: normal;"> which can decrease stress hormone. </span></span></p>\r\n\r\n<h4 class="p1"><span class="s1" style="font-family: inherit; font-weight: normal;">Yoga incorporates <em>strengthening</em> and <em>stretching</em> movements which aid blood circulation and facilitates a faster metabolic process.</span></h4>\r\n<h4 class="p1" style="text-align: center;"><strong><span style="font-family: inherit;">Are you ready to go on a journey with Yoga?</span></strong></h4>\r\n<h4 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #993300;">Download Your FREE Guide!</span></a></h4>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2]</p>\r\n\r\n<h4 class="p1" style="text-align: center;"><span class="s1">These are the 9 Yoga poses that can burn belly fat fast.</span></h4>\r\n&nbsp;\r\n<h6></h6>\r\n<h6><strong>1. Trikonasana or the triangle pose.</strong></h6>\r\n<span style="font-size: 18px;">This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.</span>\r\n\r\nhttps://www.youtube.com/watch?v=gaaVRMRPwzg\r\n<h6>2. <span class="s2">The Plank Pose</span></h6>\r\n<span style="font-size: 18px;">The plank pose is a fat burning pose for the whole body, this pose engages the arms, legs and your core.</span>\r\n\r\nhttps://www.youtube.com/watch?v=0E95dDDV4yw\r\n\r\n<strong style="font-size: 18px;">3. <span class="s2">Purvottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">Purvottanasana is almost like a reverse plank pose, great for the core and strengthens the arm.</span>\r\n\r\nhttps://www.youtube.com/watch?v=hfkL9TbHfcM\r\n\r\n<strong style="font-size: 18px;">4. <span class="s2">Paschimottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the legs, and as you bend forward, engages the back and core muscle. The focused breathing further contracts the abdominal muscles. The use of a <a href="https://www.amazon.co.uk/gp/product/B018BYLYIS/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B018BYLYIS&amp;linkId=006ec89f2a2b8cbafca51bfac71f093d" target="_blank" rel="noopener">yoga strap</a> helps to execute the pose with ease.</span>\r\n\r\nhttps://www.youtube.com/watch?v=t15nG-gf2Ow\r\n\r\n<strong style="font-size: 18px;">5. <span class="s2">Gomukhasana</span></strong>\r\n\r\nA great pose for the back and a pose believed to enhance the work of the kidneys. With focused breathing, this pose is a good way to also engage the core muscles.\r\n\r\nhttps://www.youtube.com/watch?v=6j3vnZEF_Oc\r\n\r\n<strong style="font-size: 18px;">6. C<span class="s2">hair Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose stretches the shoulders, strengthens ankles, thighs and calves but the best benefit of this pose is that it stimulates the abdominal organs, diaphragm, and the heart.</span>\r\n\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n<strong style="font-size: 18px;">7. Downward facing dog</strong>\r\n\r\n<span style="font-size: 18px;">This is a great stretching pose that strengthens the back, arms, and thighs but the downward facing dog can do more to the body by enhancing digestion and promoting blood circulation.</span>\r\n\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n<span style="font-size: 18px;"><strong>8. Boat Pose</strong></span>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the abdominal muscle and deep hip flexor. But the greater benefit is that this pose stimulates the kidneys, thyroid and the intestines which makes it a great exercise to boost metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=8KsyQvwi85Q&amp;t=36s\r\n\r\n<strong style="font-size: 18px;">9. B<span class="s2">ridge Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose opens the chest, heart, and shoulders. This is another pose that stimulates abdominal muscles as well as abdominal organ, it improves digestion and it helps regulate metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=Hbpba3F_0z8\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="13px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|20px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]</p>\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you,  please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '9 Yoga Poses to Burn Belly Fat Fast', '', 'inherit', 'closed', 'closed', '', '1231-revision-v1', '', '', '2018-04-03 22:05:58', '2018-04-03 22:05:58', '', 1231, 'https://www.kahlmah.com/1231-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2328, 1, '2018-04-03 22:09:21', '2018-04-03 22:09:21', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|32px|0px" saved_tabs="all" next_background_color="#000000" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.105" custom_padding="66px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_code _builder_version="3.0.105" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Homepage Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9491898098"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|1px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n<div data-id="5" data-network="pinterest"></div>\r\n<div data-id="5" data-network="pinterest">[social_warfare]</div>\r\n<div class="nc_tweetContainer nc_pinterest" data-id="5" data-network="pinterest">Belly fat is considered to be one of the most dangerous fat in our body this is because belly fat is linked to some of the major diseases such as diabetes and cardiovascular disease.</div>\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/yoga-for-burning-fat.png" _builder_version="3.0.105" max_width="59%" module_alignment="center"]\r\n<p class="p1">[/et_pb_image][et_pb_text _builder_version="3.0.106" background_layout="light"]</p>\r\n<p class="p1"><span class="s1">The fats accumulated in the abdominal area is predominantly <strong><em>visceral fats</em>.</strong> <em>Visceral</em> fat is the type of fat that gets stored in the liver, pancreas, intestines and other internal organs.</span></p>\r\n<p class="p1"><span class="s1">Research has referred visceral fat as an active fat because scientists are now learning more clearly that </span><span class="s1">abdominal fat cells not only interfere but can produce hormones, chemicals, and substances that are proved to be detrimental to our health.</span></p>\r\n<p class="p1"><span class="s1">An example of these chemicals is <strong><em>interleukin-6</em></strong> a chemical that increases the risk of cardiovascular disease.</span></p>\r\n<p class="p1"><span class="s1">In addition, a direct link is found between visceral fat and resistance to insulin, what this means simply is, the more abdominal fat cell there is the higher the risk for developing diabetes, specifically <em>type 2 diabetes</em>.</span></p>\r\n<p class="p1"><span class="s1">It is a clear fact that <em>abdominal fat</em> is dangerous for your health, the <strong>good news</strong> is that visceral fat in the abdomen can easily be eliminated through proper diet and regular exercise.</span></p>\r\n<p class="p1"><span class="s1">Moderate exercise at least 30 minutes a day significantly lessen visceral fat. Yoga is a very effective exercise for general weight loss, but particularly great in burning visceral fat. </span></p>\r\n<p class="p1"><span class="s1">This is because <strong>Yoga</strong> combines physical exercise in the form of <strong><em>asanas</em></strong> (yoga poses), <strong><em>pranayama</em></strong> (yoga breathing) and <strong>mental conditioning</strong><span style="font-weight: normal;"> which can decrease stress hormone. </span></span></p>\r\n\r\n<h4 class="p1"><span class="s1" style="font-family: inherit; font-weight: normal;">Yoga incorporates <em>strengthening</em> and <em>stretching</em> movements which aid blood circulation and facilitates a faster metabolic process.</span></h4>\r\n<h4 class="p1" style="text-align: center;"><strong><span style="font-family: inherit;">Are you ready to go on a journey with Yoga?</span></strong></h4>\r\n<h4 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #993300;">Download Your FREE Guide!</span></a></h4>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2]</p>\r\n\r\n<h4 class="p1" style="text-align: center;"><span class="s1">These are the 9 Yoga poses that can burn belly fat fast.</span></h4>\r\n&nbsp;\r\n<h6></h6>\r\n<h6><strong>1. Trikonasana or the triangle pose.</strong></h6>\r\n<span style="font-size: 18px;">This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.</span>\r\n\r\nhttps://www.youtube.com/watch?v=gaaVRMRPwzg\r\n<h6>2. <span class="s2">The Plank Pose</span></h6>\r\n<span style="font-size: 18px;">The plank pose is a fat burning pose for the whole body, this pose engages the arms, legs and your core.</span>\r\n\r\nhttps://www.youtube.com/watch?v=0E95dDDV4yw\r\n\r\n<strong style="font-size: 18px;">3. <span class="s2">Purvottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">Purvottanasana is almost like a reverse plank pose, great for the core and strengthens the arm.</span>\r\n\r\nhttps://www.youtube.com/watch?v=hfkL9TbHfcM\r\n\r\n<strong style="font-size: 18px;">4. <span class="s2">Paschimottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the legs, and as you bend forward, engages the back and core muscle. The focused breathing further contracts the abdominal muscles. The use of a <a href="https://www.amazon.co.uk/gp/product/B018BYLYIS/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B018BYLYIS&amp;linkId=006ec89f2a2b8cbafca51bfac71f093d" target="_blank" rel="noopener">yoga strap</a> helps to execute the pose with ease.</span>\r\n\r\nhttps://www.youtube.com/watch?v=t15nG-gf2Ow\r\n\r\n<strong style="font-size: 18px;">5. <span class="s2">Gomukhasana</span></strong>\r\n\r\nA great pose for the back and a pose believed to enhance the work of the kidneys. With focused breathing, this pose is a good way to also engage the core muscles.\r\n\r\nhttps://www.youtube.com/watch?v=6j3vnZEF_Oc\r\n\r\n<strong style="font-size: 18px;">6. C<span class="s2">hair Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose stretches the shoulders, strengthens ankles, thighs and calves but the best benefit of this pose is that it stimulates the abdominal organs, diaphragm, and the heart.</span>\r\n\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n<strong style="font-size: 18px;">7. Downward facing dog</strong>\r\n\r\n<span style="font-size: 18px;">This is a great stretching pose that strengthens the back, arms, and thighs but the downward facing dog can do more to the body by enhancing digestion and promoting blood circulation.</span>\r\n\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n<span style="font-size: 18px;"><strong>8. Boat Pose</strong></span>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the abdominal muscle and deep hip flexor. But the greater benefit is that this pose stimulates the kidneys, thyroid and the intestines which makes it a great exercise to boost metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=8KsyQvwi85Q&amp;t=36s\r\n\r\n<strong style="font-size: 18px;">9. B<span class="s2">ridge Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose opens the chest, heart, and shoulders. This is another pose that stimulates abdominal muscles as well as abdominal organ, it improves digestion and it helps regulate metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=Hbpba3F_0z8\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="13px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|20px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]</p>\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you,  please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '9 Yoga Poses to Burn Belly Fat Fast', '', 'inherit', 'closed', 'closed', '', '1231-revision-v1', '', '', '2018-04-03 22:09:21', '2018-04-03 22:09:21', '', 1231, 'https://www.kahlmah.com/1231-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2329, 1, '2018-04-03 22:10:17', '2018-04-03 22:10:17', '[et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row _builder_version="3.0.105" custom_padding="0px|0px|23.5312px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.105"]\r\n\r\n[social_warfare]\r\n\r\n<em>Stress</em> is scientifically proven to be a contributing factor to many health problems such as heart diseases, gastrointestinal problems, obesity, depression, anxiety disorders, Alzheimer’s disease, diabetes and the list goes on. Despite this fact, we continue to tolerate stress until a problem arises.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/02/3-Ultimate-Stress-Buster-Exercise.png" _builder_version="3.0.105" max_width="61%" module_alignment="center"]\r\n[/et_pb_image][et_pb_text _builder_version="3.0.105"]\r\n\r\nExercise is a great way to minimize stress levels, these <strong><em>3 Exercises</em> are the <em>Ultimate Stress Buster</em>.</strong>\r\n<h5></h5>\r\n<h5><em>1. Meditation</em></h5>\r\n<img class="alignnone wp-image-571" src="../wp-content/uploads/2018/02/Untitled-design-14-300x300.png" alt="" width="233" height="233" />\r\n\r\n<em>Meditation</em> is a form of mental exercise, it''s the best way to relax your mind while focusing on how your body feels. It may be attributed to certain religious practices but you do not need to be religious to do meditation exercise.\r\n\r\n&nbsp;\r\n\r\nGiving yourself 10-15 min a day to still your mind and body in a quiet and comfortable state will dramatically improve your sense of well being.\r\n\r\n&nbsp;\r\n\r\nA variety of research studies have proven that meditation is effective in relieving stress, one of which is discussed in an article in <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.f2319dc13725" target="_blank" rel="noopener">The Washington Post.</a>\r\n\r\n&nbsp;\r\n\r\nAccording to studies, meditation not only can relieve stress but it also causes changes in the brain by increasing the density of regional brain gray matter, which is associated with how we react to the stress hormone called <em>cortisol</em>.\r\n\r\n&nbsp;\r\n\r\nA great way to start meditation for beginners is through <a href="https://www.amazon.com/gp/product/B06XDXVLJB/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=B06XDXVLJB&amp;linkId=e58692c39dbfd10725677c59ab5eafe7" target="_blank" rel="noopener">Guided Meditation</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../knock-off-stress-a-beginners-guide-to-meditation/" target="_blank" rel="noopener">Meditation for Beginners: How to Naturally Relieve Stress</a>\r\n\r\n&nbsp;\r\n<h5><em>2.Yoga</em></h5>\r\n<img class="alignnone wp-image-200" src="../wp-content/uploads/2018/02/restorative-yoga_4460x4460-300x200.jpg" alt="Yoga" width="243" height="162" />\r\n\r\n<em>Yoga</em> is an active form of meditation, it focuses on movements and poses that will increase your physical strength, flexibility, and mental wellbeing.\r\n\r\nIt is a great exercise for all ages and the good thing about Yoga is that you can do it in the comfort of your own home.\r\n\r\nYoga proves that there are a lot more you can do to the human body when you find that focus.\r\n\r\n&nbsp;\r\n\r\nThere are thousands of yoga poses you can do according to your ability, you can start from the easy poses and slowly progress to the more challenging ones. <a href="https://www.amazon.com/gp/product/1582972427/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1582972427&amp;linkId=3d386cbb4d1cdc3652ae751710446272" target="_blank" rel="noopener">The Yoga Bible</a> is a good resource providing a comprehensive guide to practicing yoga.\r\n\r\n&nbsp;\r\n\r\nThere can be thousands of reason why we get stressed, this varies in each individual. When we are stressed we tend to seek comfort through food and when this becomes out of control, the tendency is we gain weight which can lead to further stressing.\r\n\r\nThe good thing about Yoga, it''s not only a good way to reduce stress but also a great exercise for safe and effective weight loss.\r\n\r\nA yoga strategy such as <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">Yoga Burn</a> is tailored specifically for fast, safe and effective weight loss. You can learn more about this strategy <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">here</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">10 Easy Yoga Poses for Beginners</a>\r\n\r\n&nbsp;\r\n<h5><em>3.Tai Chi</em></h5>\r\n<img class="alignnone wp-image-1079" src="../wp-content/uploads/2018/02/taichi-park-300x169.jpg" alt="" width="282" height="159" />\r\n\r\n<span style="font-size: small;">Photo Credit: <a href="https://www.pingminghealth.com/lifestyle/tai-chi-classes-in-perth-western-australia/" target="_blank" rel="noopener">Ping Ming Health</a></span>\r\n\r\n<em>Tai Chi</em> is an ancient Chinese martial arts discipline. No, you do not have to do stunts or difficult movements, in fact, Tai Chi is somewhat similar to Yoga, it combines deep breathing and relaxation in a smooth flowing movement.\r\n\r\n&nbsp;\r\n\r\nTai Chi is for all ages, in China a majority of older people practice Tai Chi because studies have shown that it can help people particularly in the ages of 65 and over to improve posture, mobility, balance, muscle strength and a great way to reduce stress.\r\n\r\n&nbsp;\r\n\r\nDr. Peter M. Wayne, a longtime Tai Chi teacher and a researcher at Harvard Medical School, presented a 12-week Tai Chi program on his book called  "<span id="productTitle" class="a-size-large"><a href="https://www.amazon.com/gp/product/1590309421/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1590309421&amp;linkId=ca2f31c3eea646a8256f55e7fd65a914" target="_blank" rel="noopener">The Harvard Medical School Guide to Tai Chi</a>". The book includes practical tips for integrating Tai Chi in everyday activities.</span>\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_font="||||||||" body_text_align="center" body_font_size="15px" text_orientation="center"]\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="13px" body_font="||||||||" body_text_align="center" text_orientation="center"]\r\n[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '3 Ultimate Stress Buster Exercise', '', 'inherit', 'closed', 'closed', '', '148-revision-v1', '', '', '2018-04-03 22:10:17', '2018-04-03 22:10:17', '', 148, 'https://www.kahlmah.com/148-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2332, 1, '2018-04-03 22:14:22', '2018-04-03 22:14:22', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|32px|0px" saved_tabs="all" next_background_color="#000000" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.105" custom_padding="66px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Homepage Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9491898098"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|1px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n<div data-id="5" data-network="pinterest"></div>\r\n<div data-id="5" data-network="pinterest">[social_warfare]</div>\r\n<div class="nc_tweetContainer nc_pinterest" data-id="5" data-network="pinterest">Belly fat is considered to be one of the most dangerous fat in our body this is because belly fat is linked to some of the major diseases such as diabetes and cardiovascular disease.</div>\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/yoga-for-burning-fat.png" _builder_version="3.0.105" max_width="59%" module_alignment="center"]\r\n<p class="p1">[/et_pb_image][et_pb_text _builder_version="3.0.106" background_layout="light"]</p>\r\n<p class="p1"><span class="s1">The fats accumulated in the abdominal area is predominantly <strong><em>visceral fats</em>.</strong> <em>Visceral</em> fat is the type of fat that gets stored in the liver, pancreas, intestines and other internal organs.</span></p>\r\n<p class="p1"><span class="s1">Research has referred visceral fat as an active fat because scientists are now learning more clearly that </span><span class="s1">abdominal fat cells not only interfere but can produce hormones, chemicals, and substances that are proved to be detrimental to our health.</span></p>\r\n<p class="p1"><span class="s1">An example of these chemicals is <strong><em>interleukin-6</em></strong> a chemical that increases the risk of cardiovascular disease.</span></p>\r\n<p class="p1"><span class="s1">In addition, a direct link is found between visceral fat and resistance to insulin, what this means simply is, the more abdominal fat cell there is the higher the risk for developing diabetes, specifically <em>type 2 diabetes</em>.</span></p>\r\n<p class="p1"><span class="s1">It is a clear fact that <em>abdominal fat</em> is dangerous for your health, the <strong>good news</strong> is that visceral fat in the abdomen can easily be eliminated through proper diet and regular exercise.</span></p>\r\n<p class="p1"><span class="s1">Moderate exercise at least 30 minutes a day significantly lessen visceral fat. Yoga is a very effective exercise for general weight loss, but particularly great in burning visceral fat. </span></p>\r\n<p class="p1"><span class="s1">This is because <strong>Yoga</strong> combines physical exercise in the form of <strong><em>asanas</em></strong> (yoga poses), <strong><em>pranayama</em></strong> (yoga breathing) and <strong>mental conditioning</strong><span style="font-weight: normal;"> which can decrease stress hormone. </span></span></p>\r\n\r\n<h4 class="p1"><span class="s1" style="font-family: inherit; font-weight: normal;">Yoga incorporates <em>strengthening</em> and <em>stretching</em> movements which aid blood circulation and facilitates a faster metabolic process.</span></h4>\r\n<h4 class="p1" style="text-align: center;"><strong><span style="font-family: inherit;">Are you ready to go on a journey with Yoga?</span></strong></h4>\r\n<h4 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #993300;">Download Your FREE Guide!</span></a></h4>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2]</p>\r\n\r\n<h4 class="p1" style="text-align: center;"><span class="s1">These are the 9 Yoga poses that can burn belly fat fast.</span></h4>\r\n&nbsp;\r\n<h6></h6>\r\n<h6><strong>1. Trikonasana or the triangle pose.</strong></h6>\r\n<span style="font-size: 18px;">This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.</span>\r\n\r\nhttps://www.youtube.com/watch?v=gaaVRMRPwzg\r\n<h6>2. <span class="s2">The Plank Pose</span></h6>\r\n<span style="font-size: 18px;">The plank pose is a fat burning pose for the whole body, this pose engages the arms, legs and your core.</span>\r\n\r\nhttps://www.youtube.com/watch?v=0E95dDDV4yw\r\n\r\n<strong style="font-size: 18px;">3. <span class="s2">Purvottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">Purvottanasana is almost like a reverse plank pose, great for the core and strengthens the arm.</span>\r\n\r\nhttps://www.youtube.com/watch?v=hfkL9TbHfcM\r\n\r\n<strong style="font-size: 18px;">4. <span class="s2">Paschimottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the legs, and as you bend forward, engages the back and core muscle. The focused breathing further contracts the abdominal muscles. The use of a <a href="https://www.amazon.co.uk/gp/product/B018BYLYIS/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B018BYLYIS&amp;linkId=006ec89f2a2b8cbafca51bfac71f093d" target="_blank" rel="noopener">yoga strap</a> helps to execute the pose with ease.</span>\r\n\r\nhttps://www.youtube.com/watch?v=t15nG-gf2Ow\r\n\r\n<strong style="font-size: 18px;">5. <span class="s2">Gomukhasana</span></strong>\r\n\r\nA great pose for the back and a pose believed to enhance the work of the kidneys. With focused breathing, this pose is a good way to also engage the core muscles.\r\n\r\nhttps://www.youtube.com/watch?v=6j3vnZEF_Oc\r\n\r\n<strong style="font-size: 18px;">6. C<span class="s2">hair Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose stretches the shoulders, strengthens ankles, thighs and calves but the best benefit of this pose is that it stimulates the abdominal organs, diaphragm, and the heart.</span>\r\n\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n<strong style="font-size: 18px;">7. Downward facing dog</strong>\r\n\r\n<span style="font-size: 18px;">This is a great stretching pose that strengthens the back, arms, and thighs but the downward facing dog can do more to the body by enhancing digestion and promoting blood circulation.</span>\r\n\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n<span style="font-size: 18px;"><strong>8. Boat Pose</strong></span>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the abdominal muscle and deep hip flexor. But the greater benefit is that this pose stimulates the kidneys, thyroid and the intestines which makes it a great exercise to boost metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=8KsyQvwi85Q&amp;t=36s\r\n\r\n<strong style="font-size: 18px;">9. B<span class="s2">ridge Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose opens the chest, heart, and shoulders. This is another pose that stimulates abdominal muscles as well as abdominal organ, it improves digestion and it helps regulate metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=Hbpba3F_0z8\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="13px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|20px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]</p>\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you,  please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '9 Yoga Poses to Burn Belly Fat Fast', '', 'inherit', 'closed', 'closed', '', '1231-revision-v1', '', '', '2018-04-03 22:14:22', '2018-04-03 22:14:22', '', 1231, 'https://www.kahlmah.com/1231-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2343, 1, '2018-04-03 22:26:48', '2018-04-03 22:26:48', '[et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.106" custom_padding="29px|0px|0|0px" global_module="2339" next_background_color="#000000"][et_pb_fullwidth_code global_parent="2339" _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Homepage Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9491898098"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row _builder_version="3.0.105" custom_padding="0px|0px|23.5312px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.105"] [social_warfare]\r\n\r\n<em>Stress</em> is scientifically proven to be a contributing factor to many health problems such as heart diseases, gastrointestinal problems, obesity, depression, anxiety disorders, Alzheimer’s disease, diabetes and the list goes on. Despite this fact, we continue to tolerate stress until a problem arises.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/02/3-Ultimate-Stress-Buster-Exercise.png" _builder_version="3.0.105" max_width="61%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.0.105"]\r\n\r\nExercise is a great way to minimize stress levels, these <strong><em>3 Exercises</em> are the <em>Ultimate Stress Buster</em>.</strong>\r\n<h5></h5>\r\n<h5><em>1. Meditation</em></h5>\r\n<img class="alignnone wp-image-571" src="../wp-content/uploads/2018/02/Untitled-design-14-300x300.png" alt="" width="233" height="233" />\r\n\r\n<em>Meditation</em> is a form of mental exercise, it''s the best way to relax your mind while focusing on how your body feels. It may be attributed to certain religious practices but you do not need to be religious to do meditation exercise.\r\n\r\n&nbsp;\r\n\r\nGiving yourself 10-15 min a day to still your mind and body in a quiet and comfortable state will dramatically improve your sense of well being.\r\n\r\n&nbsp;\r\n\r\nA variety of research studies have proven that meditation is effective in relieving stress, one of which is discussed in an article in <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.f2319dc13725" target="_blank" rel="noopener">The Washington Post.</a>\r\n\r\n&nbsp;\r\n\r\nAccording to studies, meditation not only can relieve stress but it also causes changes in the brain by increasing the density of regional brain gray matter, which is associated with how we react to the stress hormone called <em>cortisol</em>.\r\n\r\n&nbsp;\r\n\r\nA great way to start meditation for beginners is through <a href="https://www.amazon.com/gp/product/B06XDXVLJB/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=B06XDXVLJB&amp;linkId=e58692c39dbfd10725677c59ab5eafe7" target="_blank" rel="noopener">Guided Meditation</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../knock-off-stress-a-beginners-guide-to-meditation/" target="_blank" rel="noopener">Meditation for Beginners: How to Naturally Relieve Stress</a>\r\n\r\n&nbsp;\r\n<h5><em>2.Yoga</em></h5>\r\n<img class="alignnone wp-image-200" src="../wp-content/uploads/2018/02/restorative-yoga_4460x4460-300x200.jpg" alt="Yoga" width="243" height="162" />\r\n\r\n<em>Yoga</em> is an active form of meditation, it focuses on movements and poses that will increase your physical strength, flexibility, and mental wellbeing.\r\n\r\nIt is a great exercise for all ages and the good thing about Yoga is that you can do it in the comfort of your own home.\r\n\r\nYoga proves that there are a lot more you can do to the human body when you find that focus.\r\n\r\n&nbsp;\r\n\r\nThere are thousands of yoga poses you can do according to your ability, you can start from the easy poses and slowly progress to the more challenging ones. <a href="https://www.amazon.com/gp/product/1582972427/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1582972427&amp;linkId=3d386cbb4d1cdc3652ae751710446272" target="_blank" rel="noopener">The Yoga Bible</a> is a good resource providing a comprehensive guide to practicing yoga.\r\n\r\n&nbsp;\r\n\r\nThere can be thousands of reason why we get stressed, this varies in each individual. When we are stressed we tend to seek comfort through food and when this becomes out of control, the tendency is we gain weight which can lead to further stressing.\r\n\r\nThe good thing about Yoga, it''s not only a good way to reduce stress but also a great exercise for safe and effective weight loss.\r\n\r\nA yoga strategy such as <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">Yoga Burn</a> is tailored specifically for fast, safe and effective weight loss. You can learn more about this strategy <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">here</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">10 Easy Yoga Poses for Beginners</a>\r\n\r\n&nbsp;\r\n<h5><em>3.Tai Chi</em></h5>\r\n<img class="alignnone wp-image-1079" src="../wp-content/uploads/2018/02/taichi-park-300x169.jpg" alt="" width="282" height="159" />\r\n\r\n<span style="font-size: small;">Photo Credit: <a href="https://www.pingminghealth.com/lifestyle/tai-chi-classes-in-perth-western-australia/" target="_blank" rel="noopener">Ping Ming Health</a></span>\r\n\r\n<em>Tai Chi</em> is an ancient Chinese martial arts discipline. No, you do not have to do stunts or difficult movements, in fact, Tai Chi is somewhat similar to Yoga, it combines deep breathing and relaxation in a smooth flowing movement.\r\n\r\n&nbsp;\r\n\r\nTai Chi is for all ages, in China a majority of older people practice Tai Chi because studies have shown that it can help people particularly in the ages of 65 and over to improve posture, mobility, balance, muscle strength and a great way to reduce stress.\r\n\r\n&nbsp;\r\n\r\nDr. Peter M. Wayne, a longtime Tai Chi teacher and a researcher at Harvard Medical School, presented a 12-week Tai Chi program on his book called  "<span id="productTitle" class="a-size-large"><a href="https://www.amazon.com/gp/product/1590309421/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1590309421&amp;linkId=ca2f31c3eea646a8256f55e7fd65a914" target="_blank" rel="noopener">The Harvard Medical School Guide to Tai Chi</a>". The book includes practical tips for integrating Tai Chi in everyday activities.</span>\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_font="||||||||" body_text_align="center" body_font_size="15px" text_orientation="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="13px" body_font="||||||||" body_text_align="center" text_orientation="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '3 Ultimate Stress Buster Exercise', '', 'inherit', 'closed', 'closed', '', '148-revision-v1', '', '', '2018-04-03 22:26:48', '2018-04-03 22:26:48', '', 148, 'https://www.kahlmah.com/148-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2344, 1, '2018-04-03 22:28:05', '2018-04-03 22:28:05', '[et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.106" custom_padding="29px|0px|0|0px" next_background_color="#000000" global_module="2339"][et_pb_fullwidth_code global_parent="2339" _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Homepage Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9491898098"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row _builder_version="3.0.105" custom_padding="0px|0px|23.5312px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.105"] [social_warfare]\r\n\r\n<em>Stress</em> is scientifically proven to be a contributing factor to many health problems such as heart diseases, gastrointestinal problems, obesity, depression, anxiety disorders, Alzheimer’s disease, diabetes and the list goes on. Despite this fact, we continue to tolerate stress until a problem arises.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/02/3-Ultimate-Stress-Buster-Exercise.png" _builder_version="3.0.105" max_width="61%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.0.105"]\r\n\r\nExercise is a great way to minimize stress levels, these <strong><em>3 Exercises</em> are the <em>Ultimate Stress Buster</em>.</strong>\r\n<h5></h5>\r\n<h5><em>1. Meditation</em></h5>\r\n<img class="alignnone wp-image-571" src="../wp-content/uploads/2018/02/Untitled-design-14-300x300.png" alt="" width="233" height="233" />\r\n\r\n<em>Meditation</em> is a form of mental exercise, it''s the best way to relax your mind while focusing on how your body feels. It may be attributed to certain religious practices but you do not need to be religious to do meditation exercise.\r\n\r\n&nbsp;\r\n\r\nGiving yourself 10-15 min a day to still your mind and body in a quiet and comfortable state will dramatically improve your sense of well being.\r\n\r\n&nbsp;\r\n\r\nA variety of research studies have proven that meditation is effective in relieving stress, one of which is discussed in an article in <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.f2319dc13725" target="_blank" rel="noopener">The Washington Post.</a>\r\n\r\n&nbsp;\r\n\r\nAccording to studies, meditation not only can relieve stress but it also causes changes in the brain by increasing the density of regional brain gray matter, which is associated with how we react to the stress hormone called <em>cortisol</em>.\r\n\r\n&nbsp;\r\n\r\nA great way to start meditation for beginners is through <a href="https://www.amazon.com/gp/product/B06XDXVLJB/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=B06XDXVLJB&amp;linkId=e58692c39dbfd10725677c59ab5eafe7" target="_blank" rel="noopener">Guided Meditation</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../knock-off-stress-a-beginners-guide-to-meditation/" target="_blank" rel="noopener">Meditation for Beginners: How to Naturally Relieve Stress</a>\r\n\r\n&nbsp;\r\n<h5><em>2.Yoga</em></h5>\r\n<img class="alignnone wp-image-200" src="../wp-content/uploads/2018/02/restorative-yoga_4460x4460-300x200.jpg" alt="Yoga" width="243" height="162" />\r\n\r\n<em>Yoga</em> is an active form of meditation, it focuses on movements and poses that will increase your physical strength, flexibility, and mental wellbeing.\r\n\r\nIt is a great exercise for all ages and the good thing about Yoga is that you can do it in the comfort of your own home.\r\n\r\nYoga proves that there are a lot more you can do to the human body when you find that focus.\r\n\r\n&nbsp;\r\n\r\nThere are thousands of yoga poses you can do according to your ability, you can start from the easy poses and slowly progress to the more challenging ones. <a href="https://www.amazon.com/gp/product/1582972427/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1582972427&amp;linkId=3d386cbb4d1cdc3652ae751710446272" target="_blank" rel="noopener">The Yoga Bible</a> is a good resource providing a comprehensive guide to practicing yoga.\r\n\r\n&nbsp;\r\n\r\nThere can be thousands of reason why we get stressed, this varies in each individual. When we are stressed we tend to seek comfort through food and when this becomes out of control, the tendency is we gain weight which can lead to further stressing.\r\n\r\nThe good thing about Yoga, it''s not only a good way to reduce stress but also a great exercise for safe and effective weight loss.\r\n\r\nA yoga strategy such as <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">Yoga Burn</a> is tailored specifically for fast, safe and effective weight loss. You can learn more about this strategy <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">here</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">10 Easy Yoga Poses for Beginners</a>\r\n\r\n&nbsp;\r\n<h5><em>3.Tai Chi</em></h5>\r\n<img class="alignnone wp-image-1079" src="../wp-content/uploads/2018/02/taichi-park-300x169.jpg" alt="" width="282" height="159" />\r\n\r\n<span style="font-size: small;">Photo Credit: <a href="https://www.pingminghealth.com/lifestyle/tai-chi-classes-in-perth-western-australia/" target="_blank" rel="noopener">Ping Ming Health</a></span>\r\n\r\n<em>Tai Chi</em> is an ancient Chinese martial arts discipline. No, you do not have to do stunts or difficult movements, in fact, Tai Chi is somewhat similar to Yoga, it combines deep breathing and relaxation in a smooth flowing movement.\r\n\r\n&nbsp;\r\n\r\nTai Chi is for all ages, in China a majority of older people practice Tai Chi because studies have shown that it can help people particularly in the ages of 65 and over to improve posture, mobility, balance, muscle strength and a great way to reduce stress.\r\n\r\n&nbsp;\r\n\r\nDr. Peter M. Wayne, a longtime Tai Chi teacher and a researcher at Harvard Medical School, presented a 12-week Tai Chi program on his book called  "<span id="productTitle" class="a-size-large"><a href="https://www.amazon.com/gp/product/1590309421/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1590309421&amp;linkId=ca2f31c3eea646a8256f55e7fd65a914" target="_blank" rel="noopener">The Harvard Medical School Guide to Tai Chi</a>". The book includes practical tips for integrating Tai Chi in everyday activities.</span>\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_font="||||||||" body_text_align="center" body_font_size="15px" text_orientation="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="13px" body_font="||||||||" body_text_align="center" text_orientation="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '3 Ultimate Stress Buster Exercise', '', 'inherit', 'closed', 'closed', '', '148-revision-v1', '', '', '2018-04-03 22:28:05', '2018-04-03 22:28:05', '', 148, 'https://www.kahlmah.com/148-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2346, 1, '2018-04-03 22:33:17', '2018-04-03 22:33:17', '[et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.106" custom_padding="29px|0px|0|0px" next_background_color="#000000" global_module="2339"][et_pb_fullwidth_code global_parent="2339" _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Homepage Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9491898098"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row admin_label="row" custom_padding="0px|0px|3px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.105"] [social_warfare]\r\n\r\nOur brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Meditation-to-Relieve-stress.png" _builder_version="3.0.105" max_width="54%" module_alignment="center"]\r\n[/et_pb_image][et_pb_text _builder_version="3.0.105" background_size="initial" background_position="top_left" background_repeat="repeat"]\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful. </em></strong>There''s this saying that goes "it''s all in the mind", so tackle the mind head-on!\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Meditation</h4>\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5><em><strong>Among the many benefits of meditation are:</strong></em></h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\nThere are three main forms of meditation: <em>Physical posture</em>, <em>Mindfulness</em>, and <em>Mental silence</em>. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Expectations</h4>\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong>a mental exercise</strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <strong>takes time</strong>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about <span style="color: #046300;">it will not only add time but also quality to our lifetime.</span></li>\r\n 	<li>Meditation<strong> is a practice</strong>, a practice is an actual application and the key is to be <strong>consistent in your practice</strong>.</li>\r\n 	<li>Meditation <strong>is a process</strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n<h4></h4>\r\n<h4>Basics of Meditation</h4>\r\nA bit of a boring talk but the essential background. With reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong>The physical body</strong></li>\r\n 	<li><strong>Inner faculty;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong>Deep inner self</strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n<strong>The Process</strong>\r\n\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a conscious connection to the <em>deep inner-self</em>. This process provides <strong>inner peace</strong> which ultimately <strong>removes stress</strong> and <strong>improves overall health and well being.</strong>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong>Waking</strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><strong>Dreaming</strong>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><strong>Deep Sleep</strong>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\n<span style="font-family: inherit; font-weight: normal;">So yeah, the answer to all our troubled mind is a good snoring!</span>\r\n\r\n<span style="font-family: inherit; font-weight: normal;">But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us, w<span style="font-size: 20px;">hich was the case for me, I''ve always struggled to go on a deep sleep until I discovered the power of meditation.</span></span>\r\n\r\n<span style="font-size: 20px; font-family: inherit; font-weight: normal;">You can''t sleep because you are stressed, you are stressed because you can''t sleep, which one are you?</span>\r\n\r\nIn meditation, you go beyond the inner-faculty, in this process, you will experience the <strong>unity of deep inner self while being aware</strong> and not asleep.\r\n\r\n<span style="font-size: 20px;">The practice of </span><em style="font-size: 20px;">meditation</em><span style="font-size: 20px;"> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - </span><strong>physical, mental, emotional and spiritual.</strong>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>How to Meditate</h4>\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation. The following are some of the ways to the practice meditation.\r\n<ul>\r\n 	<li><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></li>\r\n</ul>\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n<ul>\r\n 	<li><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></li>\r\n</ul>\r\n1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.\r\n\r\n2. Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.\r\n\r\n3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.\r\n\r\n4. Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.\r\n\r\n5. Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.\r\n\r\n6. Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.\r\n\r\n7. On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.\r\n\r\n8. Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.\r\n\r\n9. End your session by saying your intentioned purpose.\r\n<ul>\r\n 	<li><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></li>\r\n</ul>\r\nMy initial practice of meditation was through guided meditation, this is the easiest way to practice meditation for beginners. A wide variety of resources can be accessed on the internet.\r\n\r\nIn guided meditation, you will listen to a voice guiding you through the process of achieving a meditative state.\r\n\r\n<span style="font-size: 18px;">Learn more about Guided Meditation:</span>\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n<span style="font-size: 18px;">I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.</span>\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15" text_orientation="center"]\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="13px" body_font="||||||||" body_text_align="center" text_orientation="center"]\r\n[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "d5a6de2cdd705955d6a7ef498503df36";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "1505825288,B003TU29WA,B01A6B0ICC,B00Y2BGFIO";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="2px|0px|11px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Meditation for Beginners: How to Naturally Relieve Stress', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-04-03 22:33:17', '2018-04-03 22:33:17', '', 536, 'https://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2347, 1, '2018-04-03 22:34:22', '2018-04-03 22:34:22', '[et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.106" custom_padding="29px|0px|0|0px" next_background_color="#000000" global_module="2339"][et_pb_fullwidth_code global_parent="2339" _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Homepage Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9491898098"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row admin_label="row" custom_padding="0px|0px|3px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.105"] [social_warfare]\r\n\r\nOur brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Meditation-to-Relieve-stress.png" _builder_version="3.0.105" max_width="54%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.0.105" background_size="initial" background_position="top_left" background_repeat="repeat"]\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful. </em></strong>There''s this saying that goes "it''s all in the mind", so tackle the mind head-on!\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Meditation</h4>\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5><em><strong>Among the many benefits of meditation are:</strong></em></h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\nThere are three main forms of meditation: <em>Physical posture</em>, <em>Mindfulness</em>, and <em>Mental silence</em>. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Expectations</h4>\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong>a mental exercise</strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <strong>takes time</strong>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about <span style="color: #046300;">it will not only add time but also quality to our lifetime.</span></li>\r\n 	<li>Meditation<strong> is a practice</strong>, a practice is an actual application and the key is to be <strong>consistent in your practice</strong>.</li>\r\n 	<li>Meditation <strong>is a process</strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n<h4></h4>\r\n<h4>Basics of Meditation</h4>\r\nA bit of a boring talk but the essential background. With reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong>The physical body</strong></li>\r\n 	<li><strong>Inner faculty;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong>Deep inner self</strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n<strong>The Process</strong>\r\n\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a conscious connection to the <em>deep inner-self</em>. This process provides <strong>inner peace</strong> which ultimately <strong>removes stress</strong> and <strong>improves overall health and well being.</strong>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong>Waking</strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><strong>Dreaming</strong>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><strong>Deep Sleep</strong>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\n<span style="font-family: inherit; font-weight: normal;">So yeah, the answer to all our troubled mind is a good snoring!</span>\r\n\r\n<span style="font-family: inherit; font-weight: normal;">But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us, w<span style="font-size: 20px;">hich was the case for me, I''ve always struggled to go on a deep sleep until I discovered the power of meditation.</span></span>\r\n\r\n<span style="font-size: 20px; font-family: inherit; font-weight: normal;">You can''t sleep because you are stressed, you are stressed because you can''t sleep, which one are you?</span>\r\n\r\nIn meditation, you go beyond the inner-faculty, in this process, you will experience the <strong>unity of deep inner self while being aware</strong> and not asleep.\r\n\r\n<span style="font-size: 20px;">The practice of </span><em style="font-size: 20px;">meditation</em><span style="font-size: 20px;"> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - </span><strong>physical, mental, emotional and spiritual.</strong>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>How to Meditate</h4>\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation. The following are some of the ways to the practice meditation.\r\n<ul>\r\n 	<li><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></li>\r\n</ul>\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n<ul>\r\n 	<li><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></li>\r\n</ul>\r\n1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.\r\n\r\n2. Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.\r\n\r\n3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.\r\n\r\n4. Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.\r\n\r\n5. Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.\r\n\r\n6. Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.\r\n\r\n7. On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.\r\n\r\n8. Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.\r\n\r\n9. End your session by saying your intentioned purpose.\r\n<ul>\r\n 	<li><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></li>\r\n</ul>\r\nMy initial practice of meditation was through guided meditation, this is the easiest way to practice meditation for beginners. A wide variety of resources can be accessed on the internet.\r\n\r\nIn guided meditation, you will listen to a voice guiding you through the process of achieving a meditative state.\r\n\r\n<span style="font-size: 18px;">Learn more about Guided Meditation:</span>\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n<span style="font-size: 18px;">I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.</span>\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15" text_orientation="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="13px" body_font="||||||||" body_text_align="center" text_orientation="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "d5a6de2cdd705955d6a7ef498503df36";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "1505825288,B003TU29WA,B01A6B0ICC,B00Y2BGFIO";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="2px|0px|11px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Meditation for Beginners: How to Naturally Relieve Stress', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-04-03 22:34:22', '2018-04-03 22:34:22', '', 536, 'https://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2351, 1, '2018-04-04 19:44:23', '2018-04-04 19:44:23', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n<p class="p1">[/et_pb_text][et_pb_text _builder_version="3.0.105"]<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n<p class="p1">[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"]<p class="p1">[/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]<p class="p1">[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n<p class="p1">[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46px|0px"][et_pb_row custom_padding="0|0px|73px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106"]<span style="font-size: 20px;">[social_warfare]</span>\r\n\r\n<span style="font-size: 20px;">Ok, you want to lose fat… great! You’ve been trying so hard nothing is happening… not great!</span>\r\n<p class="p1">[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Burn-Fat-1-2.png" _builder_version="3.0.106" max_width="62%"]<p class="p1">[/et_pb_image][et_pb_text _builder_version="3.0.106"]<p class="p1"><span class="s1">You see<strong> fat</strong> is a very interesting thing in our life, we hate it so much that we just want to get rid of it and <em>Fast</em>! As if it’s something that just appeared one morning, didn’t like it, then dispose of it the next day.</span></p>\r\n<p class="p1"><span class="s1">Well here’s the truth, fat is accumulated in our body through a <strong>systemic process</strong>. A <strong>chemical process </strong>repeated time and time again.</span></p>\r\n<p class="p1"><span class="s1">Here’s another truth, <strong>we can outsmart that process</strong> both <em>physically</em> and <em>chemically</em> to our advantage. How? hang in there, let’s get to the basics.</span></p>\r\n<p class="p1"><span class="s1">So, what is this systemic process? You’ve known it all your life… it’s the <strong>digestive system!</strong> you knew it didn''t you?</span></p>\r\n<p class="p1"><span class="s1">Let’s dissect this a little bit deeper…</span></p>\r\n<p class="p1"><span class="s1">The digestive system is responsible for breaking down food into a simpler substance that the body’s cell can use, this breaking down process is called <strong>hydrolysis.</strong></span></p>\r\n<p class="p1"><strong><span class="s1">Hydrolysis Formula:</span></strong></p>\r\n<p class="p1"><em><span class="s1">Nutrient + Enzyme + Water = Simpler Enzyme</span></em></p>\r\n<p class="p1"><span class="s1">The end product of this process is <em>adenosine triphosphate</em> (ATP) publicly known as “<strong>Energy</strong>”.</span></p>\r\n<p class="p1"><span class="s1">The digestive system goes through <strong>5 basic activities</strong> to do its job. </span></p>\r\n<p class="p1"><span class="s1">Now, <strong>pay attention!</strong> because the key to making your body <strong>a fat burning machine</strong> is in these 5 basic activities!</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">1. <strong>Ingestion</strong> - taking in food, commonly known as “eating” something we love so dearly! </span></p>\r\n<p class="p1"><em><span class="s1">How do we turn this to our advantage?</span></em></p>\r\n<p class="p1"><span class="s1">Answer<strong>:</strong> <strong>Watch what you eat and how you eat it!</strong></span></p>\r\n<p class="p1"><span class="s1"><strong>Chemical sense:</strong> Each nutrient requires a specific enzyme to break it down, and on top of that the type of food we eat itself has chemicals that may affect the whole process, it could make it slower or it could make it faster… Of course, we want it faster! exactly why we should watch it! </span></p>\r\n<p class="p1"><em><span class="s1">Know your food and read the labels behind that packet!</span></em></p>\r\n<p class="p1"><span class="s1"><strong>Physical sense:</strong> Chew and don’t just gulp! give your digestive system a little helping hand, chewing is part of the process, it’s the first phase of breaking food down.</span></p>\r\n<p class="p1"><span class="s1"><strong>Saliva</strong> contains a <em>digestive enzyme</em> that breaks down food, <strong>the more you chew</strong> the easier it is for the body to digest!</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">2. <strong>Peristalsis</strong> - the Physical movement of food to the digestive tract.</span></p>\r\n<p class="p1"><span class="s1">You can aid this process by chewing your food properly, this lessens stress in your esophagus and will make it easier for the body to go to the next phase. Simple!</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">3.<strong> Digestion</strong> - the mechanical and chemical phase of breaking down food.</span></p>\r\n<p class="p1"><span class="s1">I did mention above that <strong>Hydrolysis</strong> has a formula and that is:</span></p>\r\n<p class="p1"><span style="font-size: medium;"><em><span class="s1">Nutrient + Enzyme + water = Simple Enzyme</span></em></span></p>\r\n<p class="p1"><span class="s1" style="font-size: large;">Examples:</span></p>\r\n<p class="p1"><span style="font-size: large;"><em><span class="s1">Carbohydrate + Amylase + water = Starch</span></em></span></p>\r\n<p class="p1"><span style="font-size: large;"><em><span class="s1">Protein + Proteases + water = Amino Acids</span></em></span></p>\r\n<p class="p1"><span style="font-size: large;"><em><span class="s1">Fats + Lipase + water = fatty acids</span></em></span></p>\r\n<p class="p1"><span class="s1"><strong>I have a Question. </strong>What is the <strong>common denominator</strong> of all?</span></p>\r\n<p class="p1"><span class="s1">Answer: <strong>WATER!!!</strong></span></p>\r\n<p class="p1"><span class="s1">So, <em><strong>hydrate, hydrate, hydrate</strong></em> people! water is important in the body’s metabolism, keeping yourself <strong>well-hydrated</strong> boost your body’s ability to break down food!</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">4. <strong>Absorption</strong> - The transportation of digested food into the cardiovascular and lymphatic system. I know…I know it sounded a bit complicated but it isn’t really… <em>let’s simplify that</em>.</span></p>\r\n<p class="p1"><span class="s1">You walk to 7 Eleven to buy ice cream. <strong>Walking</strong> demanded more energy, so body had to <strong>absorb more energy.</strong> You went home with a tub of ice cream, you sat down on the coach. <strong>Sitting down</strong> did not require as much energy, so the body <strong>did not absorb much energy</strong>. You ate the tub of ice cream, the body had to <strong>work extra to digest and process</strong> that while you <em>stayed sitting</em> on the couch for <em>5 hours</em>. As a result, the body went to an energy storing mode. <em>Isn’t that just simple?</em></span></p>\r\n<p class="p1"><span class="s1">In the <strong>absorption phase</strong>, however, this is the process where it gets a little bit tricky, because of the <strong>love-hate relationship</strong> between <strong>metabolism</strong> and this thing called<strong> “hormone”.</strong></span></p>\r\n<p class="p1"><span class="s1">Among the <em>hormone family</em>, are<strong> Insulin</strong> and <strong>Cortisol.</strong></span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1"><strong>Insulin</strong> regulates <strong>blood sugar levels</strong> and triggers <strong>fat storing mode</strong>. Now, you do not necessarily <strong>get fat</strong> when the body goes into fat storing mode because <strong>this is a natural metabolic phase.</strong></span></li>\r\n</ul>\r\n<p class="p1"><span class="s1"><strong>You get fat</strong>, however, when this process <strong>gets repeated over and over</strong> without ever <strong>utilizing</strong> this <strong>stored energy.</strong></span></p>\r\n<p class="p1"><em><span class="s1">How to outsmart this?</span></em></p>\r\n<p class="p1"><span class="s1">Answer<strong>: Use the energy!</strong> You do not need anything fancy… go for a <em>walk, run, hike, go for a cycle, swim, dance</em> or the best way, do a <strong>proper exercise</strong>. Regularly.</span></p>\r\n<p class="p1"><span class="s1">If you have browsed through my site you must have figured out how much I love <a href="yoga/" target="_blank" rel="noopener"><strong>Yoga</strong></a>. <strong>Yoga is just awesome!</strong> Yoga is an example of an exercise <strong>perfect for boosting metabolism</strong> Y''all.</span></p>\r\n\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;"> [et_bloom_inline optin_id=optin_2]</div>\r\n<ul>\r\n 	<li class="p1"><span class="s1"><strong>Cortisol</strong> is a stress hormone that is <strong>released</strong> when there is a <strong>need</strong> for the <strong>body’s fight and flight response</strong>. <em>Cortisol</em> is the <strong>antithesis</strong> of Insulin when cortisol is released it <strong>increases blood sugar levels</strong> as a <strong>response</strong> to the body’s quick <strong>demand</strong> for <strong>energy</strong>. Also, it <strong>suppresses</strong> other <strong>bodily processes</strong> to give <strong>focus</strong> to the one that is recognized as a<strong> treat</strong>. <strong>This whole process is normal.</strong></span></li>\r\n</ul>\r\n&nbsp;\r\n<p class="p1"><span class="s1">This very process, however, can be <strong>induced deliberately</strong> through our own <strong>thoughts and worries,</strong> this becomes <strong>a problem</strong> when it gets <strong>chronic!</strong></span></p>\r\n<p class="p1"><span class="s1">This process significantly slows down<strong> metabolism</strong>, and we already learned that <strong>it increases blood sugar,</strong> this mechanism <em>taps insulin in the back</em>, Insulin’s reaction would be to increase its level and what did I say earlier about insulin?<strong> Fat Storage!</strong></span></p>\r\n<p class="p1"><em><span class="s1">How can we outsmart this?</span></em></p>\r\n<p class="p1"><span class="s1">Answer<strong>: Do not worry! laugh it all out, chill, relax unwind… better yet Meditate!</strong></span></p>\r\n<p class="p1"><span class="s1"><em>Meditation</em> is the <strong>great way to reduce stress.</strong> And did you know that <a href="10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener"><strong>Yoga</strong></a> is an <em>active form of meditation</em>? Yep, it is! So there… no brainer. <strong>Yoga is just awesome!</strong> It <em>hits two birds with one stone!</em> You can find out more about this awesomeness at <strong><a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">Yoga Burn,</a></strong> the yoga program I''ve reviewed and recommend.</span></p>\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Lastly but certainly not the least…</span></em></p>\r\n<p class="p1"><span class="s1">5. <strong>Defecation</strong> - the process of <strong>eliminating substances</strong> that cannot be absorbed and are <strong>indigestible</strong>.</span></p>\r\n<p class="p1"><span class="s1"><strong>Detox</strong> guys detox. It is important that we get rid of these substances because again<strong> it can affect the whole process.</strong></span></p>\r\n<p class="p1"><span class="s1">When this phase is not achieved efficiently this can become <strong>toxic</strong> to the body which can lead to <strong>greater problems.</strong></span></p>\r\n<p class="p1"><em><span class="s1">How to outsmart this?</span></em></p>\r\n<p class="p1"><span class="s1">Answer<strong>: Never underestimate the power of fibers</strong>, incorporate them into your diet!<a href="https://www.amazon.com/gp/product/B00LOMUR24/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=B00LOMUR24&amp;linkId=32305e182d48e88f0cd92db92f388222" target="_blank" rel="noopener"><strong> teas</strong></a> are great too for detoxifying your body!</span></p>\r\n<p class="p1"><em><span class="s1">There, I’ve said it all folks</span></em></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">If you want to have a fat burning body, outsmart the whole process!</span></strong></p>\r\n<p class="p1"><span class="s1">Understanding your body is the smarter and far more efficient approach to burn fat and lose weight. </span></p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="15px" text_orientation="center"]<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" header_font_size="14px" body_font="||||||||" body_text_align="center"]<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.106" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3"]<p class="p1">[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:block&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;4859289990&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format=&quot;auto&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106"]<h4><strong><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-size: medium;">This post contains an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-size: medium;"> for more information</span>.</span></strong></h4>\r\n&nbsp;\r\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" background_color="#e74d43" _builder_version="3.0.106"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_cta title="Get a Copy of Our Free Newsletter!" background_color="#e74d43" _builder_version="3.0.106"][convertkit form=5173286]\r\n<p class="p1">[/et_pb_cta][/et_pb_column][/et_pb_row][/et_pb_section]', 'How to Turn Your Body Into a Fat Burning Machine', '', 'inherit', 'closed', 'closed', '', '1774-revision-v1', '', '', '2018-04-04 19:44:23', '2018-04-04 19:44:23', '', 1774, 'https://www.kahlmah.com/1774-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2352, 1, '2018-04-07 01:46:11', '2018-04-07 01:46:11', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|22px|0px" padding_top_1="60px" _builder_version="3.0.106" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.625px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3125px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n<p class="p1">[social_warfare]</p>\r\n<p class="p1"><span class="s1">If you have not learned already, Yoga is a great way to lose weight and the best thing about doing Yoga is that you can do it anytime anywhere!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Morning-Yoga-for-Weight-loss-2.png" align="center" _builder_version="3.5" max_width="65%"]</p>\r\n<p class="p1">[/et_pb_image][et_pb_text _builder_version="3.5"]</p>\r\n\r\n<h3 class="p1"><strong><span class="s1">How does Yoga make you lose weight?</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is an active form of meditation that makes use of <strong>Asanas</strong> (Sanskrit word for poses), <strong>Pranayama</strong> (breathing) and <strong>Shatkarma</strong> (internal cleansing).</span></p>\r\n<p class="p1"><span class="s1">Each <em>Yoga</em> poses has a great impact on the body both <strong>physically</strong> and <strong>internally</strong>.</span></p>\r\n<p class="p1"><span class="s1">Depending on what pose you do, Yoga can make for an <strong>intense workout</strong> proven to be effective in <strong>losing weight</strong>.</span></p>\r\n<p class="p1"><span class="s1">This is because performing these Yoga poses <strong>stimulates the whole body</strong> increasing the demand for energy thus <strong>boosting metabolism</strong> consequently <strong>losing weight!</strong></span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">And Yoga’s awesomeness does not end there, with consistent Yoga practice you are going to <strong>develop your body’s strength and flexibility</strong>, you will be able to gain more control of your body.</span></p>\r\n<p class="p1"><span class="s1">You’ll be surprised one day you are holding yourself upside down!</span></p>\r\n<p class="p1"><span class="s1"><strong>Doing Yoga in the morning</strong>, in particular, is great for your metabolism. It is a good way to get yourself ready for the day ahead.</span></p>\r\n<p class="p1"><span class="s1">I personally love to do Yoga session just after I get out of bed. My routine is to drink a glass of water after I wake up and straight to the mat!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><em><span class="s1">This 5 minute Yoga session is short and sweet but gives you that blasting energy for boosting metabolism for the rest of the day and lose weight without even trying!</span></em></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>First</strong>, start with <strong>Sukhasana</strong> or the <em>Easy Pose</em>, doing this pose allows you to acknowledge your purpose and listen to your body.</span></p>\r\n<img class="size-medium wp-image-2359 alignright" src="wp-content/uploads/2018/04/Untitled-design-40-300x300.png" alt="Sukhasana Pose" width="300" height="300" /><strong><em><span class="s1">To do this pose.</span></em></strong>\r\n\r\n<span class="s1">Down on the mat, bring yourself into a sitting position. Bend your knees, cross the shins as you widen your knees and place each foot beneath the opposite knee. Your legs should be forming a triangle.</span>\r\n<p class="p1"><span class="s1">Find your ease, relax your feet and draw attention to your upper body. Keep the back upright. You can place the hands on each knee with palms up or down it’s entirely up to how it feels comfortable to you.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths… you may close your eyes, this is the moment where you bring awareness to your body. You can move your head side to side or however feels better to you.</span></p>\r\n<p class="p1"><span class="s1">Stay in this position for 30 seconds or for 8 -10 deep breaths.</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">From Sukhasana, bring yourself to all fours. In Yoga, this means bringing your hands and knees to a tabletop position. Knees below the hips with wrist, elbows and shoulder perpendicular to the floor. Head on a neutral position, eyes looking down the floor.</span></p>\r\n<p class="p1"><span class="s1">Go on <strong>Adho Mukha Svanasana</strong> or <em>Downward Facing Dog Pose</em>. <img class="size-medium wp-image-2360 alignright" src="wp-content/uploads/2018/04/Untitled-design-41-300x300.png" alt="Downward Facing Dog Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this. </span></em></strong></p>\r\n<p class="p1"><span class="s1">Press your palms firmly on the floor, straighten the knees, while lifting the hips back towards the ceiling. Firm your shoulder blades against your back as you widen them, drawing them towards the tailbone. Keep the head in between your upper arms.</span></p>\r\n<p class="p1"><span class="s1">Hold this pose for 3 seconds. This Pose serves as a transition pose for this session.</span></p>\r\n<p class="p1"><span class="s1">However, the downward facing dog is a great resting stretch for your hamstrings and calves, relieving stress in general, strengthens the arms, relieves neck and back pain.</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><span class="s1">From Downward Facing Dog, bring yourself to <strong>Plank Pose</strong>.</span></p>\r\n<p class="p1"><span class="s1"><strong><em>To do this.</em></strong><img class="size-medium wp-image-2361 alignleft" src="wp-content/uploads/2018/04/Untitled-design-42-300x300.png" alt="Plank Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths. Inhale and draw the torso forward until the arms are perpendicular to the floor, shoulders directly over the wrist and parallel to the floor.</span></p>\r\n<p class="p1"><span class="s1">Press on the palms of hands, spread the fingers pressing them to the floor to widen and strengthen the base of your hands. Firm the shoulder blades, spread them away from your spine, collarbones away from the sternum.</span></p>\r\n<p class="p1"><span class="s1">Engage the muscles in your abdomen, back, and thighs. Take a few deep breaths, hold the pose for 1 minute.</span></p>\r\n<p class="p1"><span class="s1">The Plank is a core blasting pose great for burning fat in your midsection, it also strengthens the arms, thighs, and legs.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Straight from the <strong>Plank Pose</strong> go back to <strong>Downward Facing Dog</strong>. <strong>Find your ease</strong>. You may modify this pose to what feels comfortable. Hold this pose for another 3 seconds.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Then shift to a <strong>Side Plank Pose</strong>.</span></p>\r\n<img class="size-medium wp-image-2362 alignleft" src="wp-content/uploads/2018/04/Untitled-design-43-300x300.png" alt="Side Plank Pose" width="300" height="300" />\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">Shift your body on to the right side. Right palm pressing firmly on the floor. Stack the left foot on top of the right foot. Take a deep breath, and slowly raise the left arm up towards the sky. Keep the whole body aligned. Hold this pose for 30 seconds.</span></p>\r\n<p class="p1"><span class="s1">Then, go back to Downward Facing Dog. Stay in the pose for another 3 seconds. Then go on the Side Plank Pose for the opposite side. Follow the previous instruction above for the opposite side.</span></p>\r\n<p class="p1"><span class="s1">After this, release the pose, you may go back to a downward facing dog or simply bring yourself to all fours. Take a few deep breaths and find your ease.</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]</p>\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">Prepare for a <strong>Boat Pose</strong>. Another pose <strong>great for burning belly fat</strong> and <strong>toning the core muscles</strong>. </span></p>\r\n<p class="p1"><span class="s1"><img class="size-medium wp-image-2363 alignright" src="wp-content/uploads/2018/04/Untitled-design-44-300x300.png" alt="Boat Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">Bring yourself to a sitting position with legs straight in front. Bring awareness to your back, keep the back straight while the neck and head over the shoulder.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths, exhale bend the knees, lean back slightly as you lift your feet off the ground, keeping the feet perpendicular to the floor, then extend the arms forward parallel to your legs. Hold this Pose for 3-5 seconds with 5 repetitions</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">After this, bring yourself to <strong>Tadasana</strong> or the <em>Mountain Pose</em>, a standing pose of<strong> ease </strong>and to<strong> relax</strong>. <img class="size-medium wp-image-2364 aligncenter" src="wp-content/uploads/2018/04/Untitled-design-45-300x300.png" alt="Tadasana" width="300" height="300" /></span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Stay in this pose for about 10-20 seconds then go on <strong>Utkatanasana</strong> or the <em>Chair Pose. <img class="size-medium wp-image-2365 alignleft" src="wp-content/uploads/2018/04/Untitled-design-46-300x300.png" alt="Chair Pose" width="300" height="300" /></em></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">From Tadasana, bend your knees, sit back as if you are sitting on a chair. Raise your arms towards the sky. Broaden your chest and lift the torso. Draw attention to your feet, your heels should be pressing the floor with toes at ease. Hold this pose for 1 minute.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Release the Pose and go back to Tadasana. Find your ease, take a few deep breaths and bring awareness to your body.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Feel the energy you have experienced and use it for the rest of your day!</span></p>\r\n&nbsp;\r\n<h3 style="text-align: center;"><strong>Get on the mat! Here is <a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener">Your FREE Guide!</a></strong></h3>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.5" header_font="||||||||" body_font="||||||||" body_text_align="center" body_font_size="15px" body_text_color="#0c71c3" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]</p>\r\n<strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong>\r\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Minute Morning Yoga Routine for Weight Loss', '', 'publish', 'closed', 'closed', '', '5-minute-morning-yoga-routine-for-weight-loss', '', '', '2018-06-09 15:26:37', '2018-06-09 15:26:37', '', 0, 'https://www.kahlmah.com/?p=2352', 0, 'post', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2369, 1, '2018-04-07 01:19:50', '2018-04-07 01:19:50', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" specialty="off" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9155828501"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" specialty="off" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title _builder_version="3.0.106" title="on" meta="on" author="on" date="on" categories="on" comments="on" featured_image="off" featured_placement="below" text_color="dark" text_background="off" /][/et_pb_section][et_pb_section bb_built="1" prev_background_color="#000000"][et_pb_row][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n<p class="p1"><span class="s1">If you have not learned already, Yoga is a great way to lose weight and the best thing about doing Yoga is that you can do it anytime anywhere!</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.0.106" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Morning-Yoga-for-Weight-loss-2.png" align="center" max_width="65%" /][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n<h3 class="p1"><strong><span class="s1">How does Yoga make you lose weight?</span></strong></h3>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is an active form of meditation that makes use of <strong>Asanas</strong> (Sanskrit word for poses), <strong>Pranayama</strong> (breathing) and <strong>Shatkarma</strong> (internal cleansing).</span></p>\r\n<p class="p1"><span class="s1">Each <em>Yoga</em> poses has a great impact on the body both <strong>physically</strong> and <strong>internally</strong>.</span></p>\r\n<p class="p1"><span class="s1">Depending on what pose you do, Yoga can make for an <strong>intense workout</strong> proven to be effective in <strong>losing weight</strong>.</span></p>\r\n<p class="p1"><span class="s1">This is because performing these Yoga poses <strong>stimulates the whole body</strong> increasing the demand for energy thus <strong>boosting metabolism</strong> consequently losing weight!</span></p>\r\n<p class="p1"><span class="s1">And Yoga’s awesomeness does not end there, with consistent Yoga practice you are going to <strong>develop your body’s strength and flexibility</strong>, you will be able to gain more control of your body.</span></p>\r\n<p class="p1"><span class="s1">You’ll be surprised one day you are holding yourself upside down!</span></p>\r\n<p class="p1"><span class="s1"><strong>Doing Yoga in the morning</strong>, in particular, is great for your metabolism. It is a good way to get yourself ready for the day ahead.</span></p>\r\n<p class="p1"><span class="s1">I personally love to do Yoga session just after I get out of bed. My routine is to drink a glass of water after I wake up and straight to the mat!</span></p>\r\n<p class="p1"><em><span class="s1">This 5 minute Yoga session is short and sweet but gives you that blasting energy for boosting metabolism for the rest of the day and lose weight without even trying!</span></em></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>First</strong>, start with <strong>Sukhasana</strong> or the <em>Easy Pose</em>, doing this pose allows you to acknowledge your purpose and listen to your body.</span></p>\r\n<img class="size-medium wp-image-2359 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-40-300x300.png" alt="Sukhasana Pose" width="300" height="300" /><span class="s1">To do this pose.</span>\r\n\r\n<span class="s1">Down on the mat, bring yourself into a sitting position. Bend your knees, cross the shins as you widen your knees and place each foot beneath the opposite knee. Your legs should be forming a triangle.</span>\r\n<p class="p1"><span class="s1">Find your ease, relax your feet and draw attention to your upper body. Keep the back upright. You can place the hands on each knee with palms up or down it’s entirely up to how it feels comfortable to you.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths… you may close your eyes, this is the moment where you bring awareness to your body. You can move your head side to side or however feels better to you.</span></p>\r\n<p class="p1"><span class="s1">Stay in this position for 30 seconds or for 8 -10 deep breaths.</span></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">From Sukhasana, bring yourself to all fours. In Yoga, this means bringing your hands and knees on a tabletop position. Knees below the hips with wrist, elbows and shoulder perpendicular to the floor. Head on a neutral position, eyes looking down the floor.</span></p>\r\n<p class="p1"><span class="s1">Go on <strong>Adho Mukha Savasana</strong> or <em>Downward Facing Dog Pose</em>. <img class="size-medium wp-image-2360 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-41-300x300.png" alt="Downward Facing Dog Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">To do this. </span></p>\r\n<p class="p1"><span class="s1">Press your palms firmly on the floor, straighten the knees, while lifting the hips back towards the ceiling. Firm your shoulder blades against your back as you widen them, drawing them towards the tailbone. Keep the head in between your upper arms.</span></p>\r\n<p class="p1"><span class="s1">Hold this pose for 3 seconds. This Pose serves as a transition pose for this session.</span></p>\r\n<p class="p1"><span class="s1">However, the downward facing dog is a great resting stretch for your hamstrings and calves, relieving stress in general, strengthens the arms, relieves neck and back pain.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">From Downward Facing Dog, bring yourself to <strong>Plank Pose</strong>.</span></p>\r\n<p class="p1"><span class="s1">To do this.<img class="size-medium wp-image-2361 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-42-300x300.png" alt="Plank Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths. Inhale and draw the torso forward until the arms are perpendicular to the floor, shoulders directly over the wrist and parallel to the floor.</span></p>\r\n<p class="p1"><span class="s1">Press on the palms of hands, spread the fingers pressing them to the floor to widen and strengthen the base of your hands.Firm the shoulder blades, spread them away from your spine, collar bones away from the sternum.</span></p>\r\n<p class="p1"><span class="s1">Engage the muscles in your abdomen, back, and thighs. Take a few deep breaths, hold the pose for 1 minute.</span></p>\r\n<p class="p1"><span class="s1">The Plank is a core blasting pose great for burning fat in your midsection, it also strengthens the arms, thighs, and legs.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Straight from the <strong>Plank Pose</strong> go back to <strong>Downward Facing Dog</strong>. <strong>Find your ease</strong>. You may modify this pose to what feels comfortable. Hold this pose for another 3 seconds.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Then shift to a <strong>Side Plank Pose</strong>.</span></p>\r\n<img class="size-medium wp-image-2362 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-43-300x300.png" alt="Side Plank Pose" width="300" height="300" />\r\n<p class="p1"><span class="s1">To do this.</span></p>\r\n<p class="p1"><span class="s1">Shift your body on to the right side. Right palm pressing firmly on the floor. Stack the left foot on top of the right foot. Take a deep breath, and slowly raise the left arm up towards the sky. Keep the whole body aligned. Hold this pose for 30 seconds.</span></p>\r\n<p class="p1"><strong><span class="s1">Then, go back to Downward Facing Dog. Stay in the pose for another 3 seconds. Then go on the Side Plank Pose for the opposite side. Follow the previous instruction above for the opposite side.</span></strong></p>\r\n<p class="p1"><strong><span class="s1">After this, release the pose, you may go back to a downward facing dog or simply bring yourself to all fours. Take a few deep breaths and find your ease.</span></strong></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">Prepare for a <strong>Boat Pose</strong>. Another pose <strong>great for burning belly fat</strong> and <strong>toning the core muscles</strong>. </span></p>\r\n<p class="p1"></p>\r\n<p class="p1"><span class="s1"><img class="size-medium wp-image-2363 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-44-300x300.png" alt="Boat Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">To do this.</span></p>\r\n<p class="p1"><span class="s1">Bring yourself to a sitting position with legs straight in front. Bring awareness to your back, keep the back straight while the neck and head over the shoulder.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths, exhale bend the knees, lean back slightly as you lift your feet off the ground, keeping the feet perpendicular to the floor, then extend the arms forward parallel to your legs. Hold this Pose for 3-5 seconds with 5 repetitions</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">After this, bring yourself to <strong>Tadasana</strong> or the <em>Mountain Pose</em>, a standing pose of<strong> ease </strong>and to<strong> relax</strong>. <img class="size-medium wp-image-2364 aligncenter" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-45-300x300.png" alt="Tadasana" width="300" height="300" /></span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Stay in this pose for about 10-20 seconds then go on <strong>Utkatanasana</strong> or the <em>Chair Pose. <img class="size-medium wp-image-2365 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-46-300x300.png" alt="Chair Pose" width="300" height="300" /></em></span></p>\r\n<p class="p1"><span class="s1">To do this.</span></p>\r\n<p class="p1"><span class="s1">From Tadasana, bend your knees, sit back as if you are sitting on a chair. Raise your arms towards the sky. Broaden your chest and lift the torso. Draw attention to your feet, your heels should be pressing the floor with toes at ease. Hold this pose for 1 minute.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Release the Pose and go back to Tadasana. Find your ease, take a few deep breaths and bring awareness to your body.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Feel the energy you have experienced and use it for the rest of your day!</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_signup _builder_version="3.0.106" title="Start your Yoga Journey Today" use_background_color="on" activecampaign_list="|none" aweber_list="|none" campaign_monitor_list="|none" constant_contact_list="|none" convertkit_list="|none" emma_list="|none" feedblitz_list="|none" getresponse_list="|none" hubspot_list="|none" icontact_list="|none" infusionsoft_list="|none" madmimi_list="|none" mailchimp_list="|none" mailerlite_list="|none" mailpoet_list="|none" mailster_list="|none" ontraport_list="|none" salesforce_list="|none" sendinblue_list="|none" use_focus_border_color="off" background_layout="dark" result_message_font_size_tablet="51" result_message_line_height_tablet="2" custom_button="off" button_icon_placement="right"]\r\n<h3 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener">Download Your FREE Guide!</a></h3>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2] [/et_pb_signup][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar _builder_version="3.0.106" area="sidebar-1" orientation="left" show_border="on" background_layout="light" /][et_pb_sidebar _builder_version="3.0.106" area="et_pb_widget_area_3" orientation="left" show_border="on" background_layout="light" /][et_pb_sidebar _builder_version="3.0.106" area="et_pb_widget_area_4" orientation="left" show_border="on" background_layout="light" /][et_pb_code _builder_version="3.0.106" text_orientation="center" saved_tabs="all" global_module="2367"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106" text_orientation="center" saved_tabs="all" global_module="2367"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n<strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Minute Morning Yoga Routine for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2352-revision-v1', '', '', '2018-04-07 01:19:50', '2018-04-07 01:19:50', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2370, 1, '2018-04-07 01:20:21', '2018-04-07 01:20:21', '[et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<p><strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong></p>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-04-07 01:20:21', '2018-04-07 01:20:21', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2371, 1, '2018-04-07 01:21:55', '2018-04-07 01:21:55', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" specialty="off" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9155828501"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" specialty="off" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title _builder_version="3.0.106" title="on" meta="on" author="on" date="on" categories="on" comments="on" featured_image="off" featured_placement="below" text_color="dark" text_background="off" /][/et_pb_section][et_pb_section bb_built="1" prev_background_color="#000000"][et_pb_row][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n<p class="p1"><span class="s1">If you have not learned already, Yoga is a great way to lose weight and the best thing about doing Yoga is that you can do it anytime anywhere!</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.0.106" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Morning-Yoga-for-Weight-loss-2.png" align="center" max_width="65%" /][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n<h3 class="p1"><strong><span class="s1">How does Yoga make you lose weight?</span></strong></h3>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is an active form of meditation that makes use of <strong>Asanas</strong> (Sanskrit word for poses), <strong>Pranayama</strong> (breathing) and <strong>Shatkarma</strong> (internal cleansing).</span></p>\r\n<p class="p1"><span class="s1">Each <em>Yoga</em> poses has a great impact on the body both <strong>physically</strong> and <strong>internally</strong>.</span></p>\r\n<p class="p1"><span class="s1">Depending on what pose you do, Yoga can make for an <strong>intense workout</strong> proven to be effective in <strong>losing weight</strong>.</span></p>\r\n<p class="p1"><span class="s1">This is because performing these Yoga poses <strong>stimulates the whole body</strong> increasing the demand for energy thus <strong>boosting metabolism</strong> consequently losing weight!</span></p>\r\n<p class="p1"><span class="s1">And Yoga’s awesomeness does not end there, with consistent Yoga practice you are going to <strong>develop your body’s strength and flexibility</strong>, you will be able to gain more control of your body.</span></p>\r\n<p class="p1"><span class="s1">You’ll be surprised one day you are holding yourself upside down!</span></p>\r\n<p class="p1"><span class="s1"><strong>Doing Yoga in the morning</strong>, in particular, is great for your metabolism. It is a good way to get yourself ready for the day ahead.</span></p>\r\n<p class="p1"><span class="s1">I personally love to do Yoga session just after I get out of bed. My routine is to drink a glass of water after I wake up and straight to the mat!</span></p>\r\n<p class="p1"><em><span class="s1">This 5 minute Yoga session is short and sweet but gives you that blasting energy for boosting metabolism for the rest of the day and lose weight without even trying!</span></em></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>First</strong>, start with <strong>Sukhasana</strong> or the <em>Easy Pose</em>, doing this pose allows you to acknowledge your purpose and listen to your body.</span></p>\r\n<img class="size-medium wp-image-2359 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-40-300x300.png" alt="Sukhasana Pose" width="300" height="300" /><span class="s1">To do this pose.</span>\r\n\r\n<span class="s1">Down on the mat, bring yourself into a sitting position. Bend your knees, cross the shins as you widen your knees and place each foot beneath the opposite knee. Your legs should be forming a triangle.</span>\r\n<p class="p1"><span class="s1">Find your ease, relax your feet and draw attention to your upper body. Keep the back upright. You can place the hands on each knee with palms up or down it’s entirely up to how it feels comfortable to you.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths… you may close your eyes, this is the moment where you bring awareness to your body. You can move your head side to side or however feels better to you.</span></p>\r\n<p class="p1"><span class="s1">Stay in this position for 30 seconds or for 8 -10 deep breaths.</span></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">From Sukhasana, bring yourself to all fours. In Yoga, this means bringing your hands and knees on a tabletop position. Knees below the hips with wrist, elbows and shoulder perpendicular to the floor. Head on a neutral position, eyes looking down the floor.</span></p>\r\n<p class="p1"><span class="s1">Go on <strong>Adho Mukha Savasana</strong> or <em>Downward Facing Dog Pose</em>. <img class="size-medium wp-image-2360 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-41-300x300.png" alt="Downward Facing Dog Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">To do this. </span></p>\r\n<p class="p1"><span class="s1">Press your palms firmly on the floor, straighten the knees, while lifting the hips back towards the ceiling. Firm your shoulder blades against your back as you widen them, drawing them towards the tailbone. Keep the head in between your upper arms.</span></p>\r\n<p class="p1"><span class="s1">Hold this pose for 3 seconds. This Pose serves as a transition pose for this session.</span></p>\r\n<p class="p1"><span class="s1">However, the downward facing dog is a great resting stretch for your hamstrings and calves, relieving stress in general, strengthens the arms, relieves neck and back pain.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">From Downward Facing Dog, bring yourself to <strong>Plank Pose</strong>.</span></p>\r\n<p class="p1"><span class="s1">To do this.<img class="size-medium wp-image-2361 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-42-300x300.png" alt="Plank Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths. Inhale and draw the torso forward until the arms are perpendicular to the floor, shoulders directly over the wrist and parallel to the floor.</span></p>\r\n<p class="p1"><span class="s1">Press on the palms of hands, spread the fingers pressing them to the floor to widen and strengthen the base of your hands.Firm the shoulder blades, spread them away from your spine, collar bones away from the sternum.</span></p>\r\n<p class="p1"><span class="s1">Engage the muscles in your abdomen, back, and thighs. Take a few deep breaths, hold the pose for 1 minute.</span></p>\r\n<p class="p1"><span class="s1">The Plank is a core blasting pose great for burning fat in your midsection, it also strengthens the arms, thighs, and legs.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Straight from the <strong>Plank Pose</strong> go back to <strong>Downward Facing Dog</strong>. <strong>Find your ease</strong>. You may modify this pose to what feels comfortable. Hold this pose for another 3 seconds.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Then shift to a <strong>Side Plank Pose</strong>.</span></p>\r\n<img class="size-medium wp-image-2362 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-43-300x300.png" alt="Side Plank Pose" width="300" height="300" />\r\n<p class="p1"><span class="s1">To do this.</span></p>\r\n<p class="p1"><span class="s1">Shift your body on to the right side. Right palm pressing firmly on the floor. Stack the left foot on top of the right foot. Take a deep breath, and slowly raise the left arm up towards the sky. Keep the whole body aligned. Hold this pose for 30 seconds.</span></p>\r\n<p class="p1"><strong><span class="s1">Then, go back to Downward Facing Dog. Stay in the pose for another 3 seconds. Then go on the Side Plank Pose for the opposite side. Follow the previous instruction above for the opposite side.</span></strong></p>\r\n<p class="p1"><strong><span class="s1">After this, release the pose, you may go back to a downward facing dog or simply bring yourself to all fours. Take a few deep breaths and find your ease.</span></strong></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">Prepare for a <strong>Boat Pose</strong>. Another pose <strong>great for burning belly fat</strong> and <strong>toning the core muscles</strong>. </span></p>\r\n<p class="p1"><span class="s1"><img class="size-medium wp-image-2363 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-44-300x300.png" alt="Boat Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">To do this.</span></p>\r\n<p class="p1"><span class="s1">Bring yourself to a sitting position with legs straight in front. Bring awareness to your back, keep the back straight while the neck and head over the shoulder.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths, exhale bend the knees, lean back slightly as you lift your feet off the ground, keeping the feet perpendicular to the floor, then extend the arms forward parallel to your legs. Hold this Pose for 3-5 seconds with 5 repetitions</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">After this, bring yourself to <strong>Tadasana</strong> or the <em>Mountain Pose</em>, a standing pose of<strong> ease </strong>and to<strong> relax</strong>. <img class="size-medium wp-image-2364 aligncenter" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-45-300x300.png" alt="Tadasana" width="300" height="300" /></span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Stay in this pose for about 10-20 seconds then go on <strong>Utkatanasana</strong> or the <em>Chair Pose. <img class="size-medium wp-image-2365 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-46-300x300.png" alt="Chair Pose" width="300" height="300" /></em></span></p>\r\n<p class="p1"><span class="s1">To do this.</span></p>\r\n<p class="p1"><span class="s1">From Tadasana, bend your knees, sit back as if you are sitting on a chair. Raise your arms towards the sky. Broaden your chest and lift the torso. Draw attention to your feet, your heels should be pressing the floor with toes at ease. Hold this pose for 1 minute.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Release the Pose and go back to Tadasana. Find your ease, take a few deep breaths and bring awareness to your body.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Feel the energy you have experienced and use it for the rest of your day!</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_signup _builder_version="3.0.106" title="Start your Yoga Journey Today" use_background_color="on" activecampaign_list="|none" aweber_list="|none" campaign_monitor_list="|none" constant_contact_list="|none" convertkit_list="|none" emma_list="|none" feedblitz_list="|none" getresponse_list="|none" hubspot_list="|none" icontact_list="|none" infusionsoft_list="|none" madmimi_list="|none" mailchimp_list="|none" mailerlite_list="|none" mailpoet_list="|none" mailster_list="|none" ontraport_list="|none" salesforce_list="|none" sendinblue_list="|none" use_focus_border_color="off" background_layout="dark" result_message_font_size_tablet="51" result_message_line_height_tablet="2" custom_button="off" button_icon_placement="right"]\r\n<h3 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener">Download Your FREE Guide!</a></h3>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2] [/et_pb_signup][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar _builder_version="3.0.106" area="sidebar-1" orientation="left" show_border="on" background_layout="light" /][et_pb_sidebar _builder_version="3.0.106" area="et_pb_widget_area_3" orientation="left" show_border="on" background_layout="light" /][et_pb_sidebar _builder_version="3.0.106" area="et_pb_widget_area_4" orientation="left" show_border="on" background_layout="light" /][et_pb_code _builder_version="3.0.106" text_orientation="center" saved_tabs="all" global_module="2367"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106" text_orientation="center" saved_tabs="all" global_module="2367"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n<strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Minute Morning Yoga Routine for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2352-revision-v1', '', '', '2018-04-07 01:21:55', '2018-04-07 01:21:55', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2378, 1, '2018-04-07 01:26:50', '2018-04-07 01:26:50', '[et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<p><strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong></p>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-04-07 01:26:50', '2018-04-07 01:26:50', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2379, 1, '2018-04-07 01:27:24', '2018-04-07 01:27:24', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.106" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" specialty="off" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9155828501"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" specialty="off" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title _builder_version="3.0.106" title="on" meta="on" author="on" date="on" categories="on" comments="on" featured_image="off" featured_placement="below" text_color="dark" text_background="off" /][/et_pb_section][et_pb_section bb_built="1" prev_background_color="#000000"][et_pb_row][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n<p class="p1"><span class="s1">If you have not learned already, Yoga is a great way to lose weight and the best thing about doing Yoga is that you can do it anytime anywhere!</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.0.106" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Morning-Yoga-for-Weight-loss-2.png" align="center" max_width="65%" /][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n<h3 class="p1"><strong><span class="s1">How does Yoga make you lose weight?</span></strong></h3>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is an active form of meditation that makes use of <strong>Asanas</strong> (Sanskrit word for poses), <strong>Pranayama</strong> (breathing) and <strong>Shatkarma</strong> (internal cleansing).</span></p>\r\n<p class="p1"><span class="s1">Each <em>Yoga</em> poses has a great impact on the body both <strong>physically</strong> and <strong>internally</strong>.</span></p>\r\n<p class="p1"><span class="s1">Depending on what pose you do, Yoga can make for an <strong>intense workout</strong> proven to be effective in <strong>losing weight</strong>.</span></p>\r\n<p class="p1"><span class="s1">This is because performing these Yoga poses <strong>stimulates the whole body</strong> increasing the demand for energy thus <strong>boosting metabolism</strong> consequently losing weight!</span></p>\r\n<p class="p1"><span class="s1">And Yoga’s awesomeness does not end there, with consistent Yoga practice you are going to <strong>develop your body’s strength and flexibility</strong>, you will be able to gain more control of your body.</span></p>\r\n<p class="p1"><span class="s1">You’ll be surprised one day you are holding yourself upside down!</span></p>\r\n<p class="p1"><span class="s1"><strong>Doing Yoga in the morning</strong>, in particular, is great for your metabolism. It is a good way to get yourself ready for the day ahead.</span></p>\r\n<p class="p1"><span class="s1">I personally love to do Yoga session just after I get out of bed. My routine is to drink a glass of water after I wake up and straight to the mat!</span></p>\r\n<p class="p1"><em><span class="s1">This 5 minute Yoga session is short and sweet but gives you that blasting energy for boosting metabolism for the rest of the day and lose weight without even trying!</span></em></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>First</strong>, start with <strong>Sukhasana</strong> or the <em>Easy Pose</em>, doing this pose allows you to acknowledge your purpose and listen to your body.</span></p>\r\n<img class="size-medium wp-image-2359 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-40-300x300.png" alt="Sukhasana Pose" width="300" height="300" /><span class="s1">To do this pose.</span>\r\n\r\n<span class="s1">Down on the mat, bring yourself into a sitting position. Bend your knees, cross the shins as you widen your knees and place each foot beneath the opposite knee. Your legs should be forming a triangle.</span>\r\n<p class="p1"><span class="s1">Find your ease, relax your feet and draw attention to your upper body. Keep the back upright. You can place the hands on each knee with palms up or down it’s entirely up to how it feels comfortable to you.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths… you may close your eyes, this is the moment where you bring awareness to your body. You can move your head side to side or however feels better to you.</span></p>\r\n<p class="p1"><span class="s1">Stay in this position for 30 seconds or for 8 -10 deep breaths.</span></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">From Sukhasana, bring yourself to all fours. In Yoga, this means bringing your hands and knees on a tabletop position. Knees below the hips with wrist, elbows and shoulder perpendicular to the floor. Head on a neutral position, eyes looking down the floor.</span></p>\r\n<p class="p1"><span class="s1">Go on <strong>Adho Mukha Savasana</strong> or <em>Downward Facing Dog Pose</em>. <img class="size-medium wp-image-2360 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-41-300x300.png" alt="Downward Facing Dog Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">To do this. </span></p>\r\n<p class="p1"><span class="s1">Press your palms firmly on the floor, straighten the knees, while lifting the hips back towards the ceiling. Firm your shoulder blades against your back as you widen them, drawing them towards the tailbone. Keep the head in between your upper arms.</span></p>\r\n<p class="p1"><span class="s1">Hold this pose for 3 seconds. This Pose serves as a transition pose for this session.</span></p>\r\n<p class="p1"><span class="s1">However, the downward facing dog is a great resting stretch for your hamstrings and calves, relieving stress in general, strengthens the arms, relieves neck and back pain.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">From Downward Facing Dog, bring yourself to <strong>Plank Pose</strong>.</span></p>\r\n<p class="p1"><span class="s1">To do this.<img class="size-medium wp-image-2361 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-42-300x300.png" alt="Plank Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths. Inhale and draw the torso forward until the arms are perpendicular to the floor, shoulders directly over the wrist and parallel to the floor.</span></p>\r\n<p class="p1"><span class="s1">Press on the palms of hands, spread the fingers pressing them to the floor to widen and strengthen the base of your hands.Firm the shoulder blades, spread them away from your spine, collar bones away from the sternum.</span></p>\r\n<p class="p1"><span class="s1">Engage the muscles in your abdomen, back, and thighs. Take a few deep breaths, hold the pose for 1 minute.</span></p>\r\n<p class="p1"><span class="s1">The Plank is a core blasting pose great for burning fat in your midsection, it also strengthens the arms, thighs, and legs.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Straight from the <strong>Plank Pose</strong> go back to <strong>Downward Facing Dog</strong>. <strong>Find your ease</strong>. You may modify this pose to what feels comfortable. Hold this pose for another 3 seconds.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Then shift to a <strong>Side Plank Pose</strong>.</span></p>\r\n<img class="size-medium wp-image-2362 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-43-300x300.png" alt="Side Plank Pose" width="300" height="300" />\r\n<p class="p1"><span class="s1">To do this.</span></p>\r\n<p class="p1"><span class="s1">Shift your body on to the right side. Right palm pressing firmly on the floor. Stack the left foot on top of the right foot. Take a deep breath, and slowly raise the left arm up towards the sky. Keep the whole body aligned. Hold this pose for 30 seconds.</span></p>\r\n<p class="p1"><strong><span class="s1">Then, go back to Downward Facing Dog. Stay in the pose for another 3 seconds. Then go on the Side Plank Pose for the opposite side. Follow the previous instruction above for the opposite side.</span></strong></p>\r\n<p class="p1"><strong><span class="s1">After this, release the pose, you may go back to a downward facing dog or simply bring yourself to all fours. Take a few deep breaths and find your ease.</span></strong></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">Prepare for a <strong>Boat Pose</strong>. Another pose <strong>great for burning belly fat</strong> and <strong>toning the core muscles</strong>. </span></p>\r\n<p class="p1"><span class="s1"><img class="size-medium wp-image-2363 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-44-300x300.png" alt="Boat Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">To do this.</span></p>\r\n<p class="p1"><span class="s1">Bring yourself to a sitting position with legs straight in front. Bring awareness to your back, keep the back straight while the neck and head over the shoulder.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths, exhale bend the knees, lean back slightly as you lift your feet off the ground, keeping the feet perpendicular to the floor, then extend the arms forward parallel to your legs. Hold this Pose for 3-5 seconds with 5 repetitions</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">After this, bring yourself to <strong>Tadasana</strong> or the <em>Mountain Pose</em>, a standing pose of<strong> ease </strong>and to<strong> relax</strong>. <img class="size-medium wp-image-2364 aligncenter" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-45-300x300.png" alt="Tadasana" width="300" height="300" /></span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Stay in this pose for about 10-20 seconds then go on <strong>Utkatanasana</strong> or the <em>Chair Pose. <img class="size-medium wp-image-2365 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-46-300x300.png" alt="Chair Pose" width="300" height="300" /></em></span></p>\r\n<p class="p1"><span class="s1">To do this.</span></p>\r\n<p class="p1"><span class="s1">From Tadasana, bend your knees, sit back as if you are sitting on a chair. Raise your arms towards the sky. Broaden your chest and lift the torso. Draw attention to your feet, your heels should be pressing the floor with toes at ease. Hold this pose for 1 minute.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Release the Pose and go back to Tadasana. Find your ease, take a few deep breaths and bring awareness to your body.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Feel the energy you have experienced and use it for the rest of your day!</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_signup _builder_version="3.0.106" title="Start your Yoga Journey Today" use_background_color="on" activecampaign_list="|none" aweber_list="|none" campaign_monitor_list="|none" constant_contact_list="|none" convertkit_list="|none" emma_list="|none" feedblitz_list="|none" getresponse_list="|none" hubspot_list="|none" icontact_list="|none" infusionsoft_list="|none" madmimi_list="|none" mailchimp_list="|none" mailerlite_list="|none" mailpoet_list="|none" mailster_list="|none" ontraport_list="|none" salesforce_list="|none" sendinblue_list="|none" use_focus_border_color="off" background_layout="dark" result_message_font_size_tablet="51" result_message_line_height_tablet="2" custom_button="off" button_icon_placement="right"]\r\n<h3 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener">Download Your FREE Guide!</a></h3>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2] [/et_pb_signup][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar _builder_version="3.0.106" area="sidebar-1" orientation="left" show_border="on" background_layout="light" /][et_pb_sidebar _builder_version="3.0.106" area="et_pb_widget_area_3" orientation="left" show_border="on" background_layout="light" /][et_pb_sidebar _builder_version="3.0.106" area="et_pb_widget_area_4" orientation="left" show_border="on" background_layout="light" /][et_pb_code _builder_version="3.0.106" text_orientation="center" saved_tabs="all" global_module="2367"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106" text_orientation="center" saved_tabs="all" global_module="2367"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n<strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Minute Morning Yoga Routine for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2352-revision-v1', '', '', '2018-04-07 01:27:24', '2018-04-07 01:27:24', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2381, 1, '2018-04-07 01:27:52', '2018-04-07 01:27:52', '[et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<p><strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong></p>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-04-07 01:27:52', '2018-04-07 01:27:52', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2382, 1, '2018-04-07 01:33:55', '2018-04-07 01:33:55', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.106" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/et_pb_text][et_pb_text _builder_version="3.0.105"]<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="31px|0px|0px|0px"][et_pb_fullwidth_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:inline-block;width:728px;height:90px&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;9155828501&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"][/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.625px|0px"][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3125px|0px"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106"]<p class="p1">[social_warfare]</p>\n<p class="p1"><span class="s1">If you have not learned already, Yoga is a great way to lose weight and the best thing about doing Yoga is that you can do it anytime anywhere!</span></p>[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Morning-Yoga-for-Weight-loss-2.png" align="center" _builder_version="3.0.106" max_width="65%"][/et_pb_image][et_pb_text _builder_version="3.0.106"]<h3 class="p1"><strong><span class="s1">How does Yoga make you lose weight?</span></strong></h3>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is an active form of meditation that makes use of <strong>Asanas</strong> (Sanskrit word for poses), <strong>Pranayama</strong> (breathing) and <strong>Shatkarma</strong> (internal cleansing).</span></p>\r\n<p class="p1"><span class="s1">Each <em>Yoga</em> poses has a great impact on the body both <strong>physically</strong> and <strong>internally</strong>.</span></p>\r\n<p class="p1"><span class="s1">Depending on what pose you do, Yoga can make for an <strong>intense workout</strong> proven to be effective in <strong>losing weight</strong>.</span></p>\r\n<p class="p1"><span class="s1">This is because performing these Yoga poses <strong>stimulates the whole body</strong> increasing the demand for energy thus <strong>boosting metabolism</strong> consequently losing weight!</span></p>\r\n<p class="p1"><span class="s1">And Yoga’s awesomeness does not end there, with consistent Yoga practice you are going to <strong>develop your body’s strength and flexibility</strong>, you will be able to gain more control of your body.</span></p>\r\n<p class="p1"><span class="s1">You’ll be surprised one day you are holding yourself upside down!</span></p>\r\n<p class="p1"><span class="s1"><strong>Doing Yoga in the morning</strong>, in particular, is great for your metabolism. It is a good way to get yourself ready for the day ahead.</span></p>\r\n<p class="p1"><span class="s1">I personally love to do Yoga session just after I get out of bed. My routine is to drink a glass of water after I wake up and straight to the mat!</span></p>\r\n<p class="p1"><em><span class="s1">This 5 minute Yoga session is short and sweet but gives you that blasting energy for boosting metabolism for the rest of the day and lose weight without even trying!</span></em></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>First</strong>, start with <strong>Sukhasana</strong> or the <em>Easy Pose</em>, doing this pose allows you to acknowledge your purpose and listen to your body.</span></p>\r\n<img class="size-medium wp-image-2359 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-40-300x300.png" alt="Sukhasana Pose" width="300" height="300" /><span class="s1">To do this pose.</span>\r\n\r\n<span class="s1">Down on the mat, bring yourself into a sitting position. Bend your knees, cross the shins as you widen your knees and place each foot beneath the opposite knee. Your legs should be forming a triangle.</span>\r\n<p class="p1"><span class="s1">Find your ease, relax your feet and draw attention to your upper body. Keep the back upright. You can place the hands on each knee with palms up or down it’s entirely up to how it feels comfortable to you.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths… you may close your eyes, this is the moment where you bring awareness to your body. You can move your head side to side or however feels better to you.</span></p>\r\n<p class="p1"><span class="s1">Stay in this position for 30 seconds or for 8 -10 deep breaths.</span></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">From Sukhasana, bring yourself to all fours. In Yoga, this means bringing your hands and knees on a tabletop position. Knees below the hips with wrist, elbows and shoulder perpendicular to the floor. Head on a neutral position, eyes looking down the floor.</span></p>\r\n<p class="p1"><span class="s1">Go on <strong>Adho Mukha Savasana</strong> or <em>Downward Facing Dog Pose</em>. <img class="size-medium wp-image-2360 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-41-300x300.png" alt="Downward Facing Dog Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">To do this. </span></p>\r\n<p class="p1"><span class="s1">Press your palms firmly on the floor, straighten the knees, while lifting the hips back towards the ceiling. Firm your shoulder blades against your back as you widen them, drawing them towards the tailbone. Keep the head in between your upper arms.</span></p>\r\n<p class="p1"><span class="s1">Hold this pose for 3 seconds. This Pose serves as a transition pose for this session.</span></p>\r\n<p class="p1"><span class="s1">However, the downward facing dog is a great resting stretch for your hamstrings and calves, relieving stress in general, strengthens the arms, relieves neck and back pain.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">From Downward Facing Dog, bring yourself to <strong>Plank Pose</strong>.</span></p>\r\n<p class="p1"><span class="s1">To do this.<img class="size-medium wp-image-2361 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-42-300x300.png" alt="Plank Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths. Inhale and draw the torso forward until the arms are perpendicular to the floor, shoulders directly over the wrist and parallel to the floor.</span></p>\r\n<p class="p1"><span class="s1">Press on the palms of hands, spread the fingers pressing them to the floor to widen and strengthen the base of your hands.Firm the shoulder blades, spread them away from your spine, collar bones away from the sternum.</span></p>\r\n<p class="p1"><span class="s1">Engage the muscles in your abdomen, back, and thighs. Take a few deep breaths, hold the pose for 1 minute.</span></p>\r\n<p class="p1"><span class="s1">The Plank is a core blasting pose great for burning fat in your midsection, it also strengthens the arms, thighs, and legs.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Straight from the <strong>Plank Pose</strong> go back to <strong>Downward Facing Dog</strong>. <strong>Find your ease</strong>. You may modify this pose to what feels comfortable. Hold this pose for another 3 seconds.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Then shift to a <strong>Side Plank Pose</strong>.</span></p>\r\n<img class="size-medium wp-image-2362 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-43-300x300.png" alt="Side Plank Pose" width="300" height="300" />\r\n<p class="p1"><span class="s1">To do this.</span></p>\r\n<p class="p1"><span class="s1">Shift your body on to the right side. Right palm pressing firmly on the floor. Stack the left foot on top of the right foot. Take a deep breath, and slowly raise the left arm up towards the sky. Keep the whole body aligned. Hold this pose for 30 seconds.</span></p>\r\n<p class="p1"><strong><span class="s1">Then, go back to Downward Facing Dog. Stay in the pose for another 3 seconds. Then go on the Side Plank Pose for the opposite side. Follow the previous instruction above for the opposite side.</span></strong></p>\r\n<p class="p1"><strong><span class="s1">After this, release the pose, you may go back to a downward facing dog or simply bring yourself to all fours. Take a few deep breaths and find your ease.</span></strong></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">Prepare for a <strong>Boat Pose</strong>. Another pose <strong>great for burning belly fat</strong> and <strong>toning the core muscles</strong>. </span></p>\r\n<p class="p1"><span class="s1"><img class="size-medium wp-image-2363 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-44-300x300.png" alt="Boat Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">To do this.</span></p>\r\n<p class="p1"><span class="s1">Bring yourself to a sitting position with legs straight in front. Bring awareness to your back, keep the back straight while the neck and head over the shoulder.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths, exhale bend the knees, lean back slightly as you lift your feet off the ground, keeping the feet perpendicular to the floor, then extend the arms forward parallel to your legs. Hold this Pose for 3-5 seconds with 5 repetitions</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">After this, bring yourself to <strong>Tadasana</strong> or the <em>Mountain Pose</em>, a standing pose of<strong> ease </strong>and to<strong> relax</strong>. <img class="size-medium wp-image-2364 aligncenter" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-45-300x300.png" alt="Tadasana" width="300" height="300" /></span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Stay in this pose for about 10-20 seconds then go on <strong>Utkatanasana</strong> or the <em>Chair Pose. <img class="size-medium wp-image-2365 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-46-300x300.png" alt="Chair Pose" width="300" height="300" /></em></span></p>\r\n<p class="p1"><span class="s1">To do this.</span></p>\r\n<p class="p1"><span class="s1">From Tadasana, bend your knees, sit back as if you are sitting on a chair. Raise your arms towards the sky. Broaden your chest and lift the torso. Draw attention to your feet, your heels should be pressing the floor with toes at ease. Hold this pose for 1 minute.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Release the Pose and go back to Tadasana. Find your ease, take a few deep breaths and bring awareness to your body.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Feel the energy you have experienced and use it for the rest of your day!</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r[/et_pb_text][et_pb_signup activecampaign_list="|none" aweber_list="|none" campaign_monitor_list="|none" constant_contact_list="|none" convertkit_list="|none" emma_list="|none" feedblitz_list="|none" getresponse_list="|none" hubspot_list="|none" icontact_list="|none" infusionsoft_list="|none" madmimi_list="|none" mailchimp_list="|none" mailerlite_list="|none" mailpoet_list="|none" mailster_list="|none" ontraport_list="|none" salesforce_list="|none" sendinblue_list="|none" title="Start your Yoga Journey Today" _builder_version="3.0.106" result_message_font_size_tablet="51" result_message_line_height_tablet="2" use_focus_border_color="off"]<h3 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener">Download Your FREE Guide!</a></h3>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2] [/et_pb_signup][/et_pb_column][et_pb_column type="1_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" body_font="||||||||" body_font_size="14px" body_text_align="center" header_text_align="center"][/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_3" _builder_version="3.0.106" orientation="right" text_orientation="center" header_font="||||||||" header_text_align="center" header_font_size="14px" body_font="||||||||" body_text_align="center"][/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.0.106" text_orientation="center" header_font="||||||||" body_font="||||||||" body_font_size="15px" body_text_align="center" body_text_color="#0c71c3"][/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center" global_module="2367" saved_tabs="all"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:block&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;4859289990&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format=&quot;auto&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106" text_orientation="center" global_module="2367" saved_tabs="all"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:block&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;4859289990&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format=&quot;auto&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" global_module="1542" saved_tabs="all"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<p><strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong></p>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '5 Minute Morning Yoga Routine for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2352-revision-v1', '', '', '2018-04-07 01:33:55', '2018-04-07 01:33:55', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2384, 1, '2018-04-07 01:34:39', '2018-04-07 01:34:39', '[et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<p><strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong></p>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-04-07 01:34:39', '2018-04-07 01:34:39', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2385, 1, '2018-04-07 01:37:19', '2018-04-07 01:37:19', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.106" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"]\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="31px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9155828501"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.625px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3125px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n<p class="p1">[social_warfare]</p>\r\n<p class="p1"><span class="s1">If you have not learned already, Yoga is a great way to lose weight and the best thing about doing Yoga is that you can do it anytime anywhere!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Morning-Yoga-for-Weight-loss-2.png" align="center" _builder_version="3.0.106" max_width="65%"]\r\n[/et_pb_image][et_pb_text _builder_version="3.0.106" background_layout="light"]</p>\r\n\r\n<h3 class="p1"><strong><span class="s1">How does Yoga make you lose weight?</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is an active form of meditation that makes use of <strong>Asanas</strong> (Sanskrit word for poses), <strong>Pranayama</strong> (breathing) and <strong>Shatkarma</strong> (internal cleansing).</span></p>\r\n<p class="p1"><span class="s1">Each <em>Yoga</em> poses has a great impact on the body both <strong>physically</strong> and <strong>internally</strong>.</span></p>\r\n<p class="p1"><span class="s1">Depending on what pose you do, Yoga can make for an <strong>intense workout</strong> proven to be effective in <strong>losing weight</strong>.</span></p>\r\n<p class="p1"><span class="s1">This is because performing these Yoga poses <strong>stimulates the whole body</strong> increasing the demand for energy thus <strong>boosting metabolism</strong> consequently losing weight!</span></p>\r\n<p class="p1"><span class="s1">And Yoga’s awesomeness does not end there, with consistent Yoga practice you are going to <strong>develop your body’s strength and flexibility</strong>, you will be able to gain more control of your body.</span></p>\r\n<p class="p1"><span class="s1">You’ll be surprised one day you are holding yourself upside down!</span></p>\r\n<p class="p1"><span class="s1"><strong>Doing Yoga in the morning</strong>, in particular, is great for your metabolism. It is a good way to get yourself ready for the day ahead.</span></p>\r\n<p class="p1"><span class="s1">I personally love to do Yoga session just after I get out of bed. My routine is to drink a glass of water after I wake up and straight to the mat!</span></p>\r\n<p class="p1"><em><span class="s1">This 5 minute Yoga session is short and sweet but gives you that blasting energy for boosting metabolism for the rest of the day and lose weight without even trying!</span></em></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>First</strong>, start with <strong>Sukhasana</strong> or the <em>Easy Pose</em>, doing this pose allows you to acknowledge your purpose and listen to your body.</span></p>\r\n<img class="size-medium wp-image-2359 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-40-300x300.png" alt="Sukhasana Pose" width="300" height="300" /><strong><em><span class="s1">To do this pose.</span></em></strong>\r\n\r\n<span class="s1">Down on the mat, bring yourself into a sitting position. Bend your knees, cross the shins as you widen your knees and place each foot beneath the opposite knee. Your legs should be forming a triangle.</span>\r\n<p class="p1"><span class="s1">Find your ease, relax your feet and draw attention to your upper body. Keep the back upright. You can place the hands on each knee with palms up or down it’s entirely up to how it feels comfortable to you.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths… you may close your eyes, this is the moment where you bring awareness to your body. You can move your head side to side or however feels better to you.</span></p>\r\n<p class="p1"><span class="s1">Stay in this position for 30 seconds or for 8 -10 deep breaths.</span></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">From Sukhasana, bring yourself to all fours. In Yoga, this means bringing your hands and knees on a tabletop position. Knees below the hips with wrist, elbows and shoulder perpendicular to the floor. Head on a neutral position, eyes looking down the floor.</span></p>\r\n<p class="p1"><span class="s1">Go on <strong>Adho Mukha Savasana</strong> or <em>Downward Facing Dog Pose</em>. <img class="size-medium wp-image-2360 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-41-300x300.png" alt="Downward Facing Dog Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this. </span></em></strong></p>\r\n<p class="p1"><span class="s1">Press your palms firmly on the floor, straighten the knees, while lifting the hips back towards the ceiling. Firm your shoulder blades against your back as you widen them, drawing them towards the tailbone. Keep the head in between your upper arms.</span></p>\r\n<p class="p1"><span class="s1">Hold this pose for 3 seconds. This Pose serves as a transition pose for this session.</span></p>\r\n<p class="p1"><span class="s1">However, the downward facing dog is a great resting stretch for your hamstrings and calves, relieving stress in general, strengthens the arms, relieves neck and back pain.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">From Downward Facing Dog, bring yourself to <strong>Plank Pose</strong>.</span></p>\r\n<p class="p1"><span class="s1"><strong><em>To do this.</em></strong><img class="size-medium wp-image-2361 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-42-300x300.png" alt="Plank Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths. Inhale and draw the torso forward until the arms are perpendicular to the floor, shoulders directly over the wrist and parallel to the floor.</span></p>\r\n<p class="p1"><span class="s1">Press on the palms of hands, spread the fingers pressing them to the floor to widen and strengthen the base of your hands.Firm the shoulder blades, spread them away from your spine, collarbones away from the sternum.</span></p>\r\n<p class="p1"><span class="s1">Engage the muscles in your abdomen, back, and thighs. Take a few deep breaths, hold the pose for 1 minute.</span></p>\r\n<p class="p1"><span class="s1">The Plank is a core blasting pose great for burning fat in your midsection, it also strengthens the arms, thighs, and legs.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Straight from the <strong>Plank Pose</strong> go back to <strong>Downward Facing Dog</strong>. <strong>Find your ease</strong>. You may modify this pose to what feels comfortable. Hold this pose for another 3 seconds.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Then shift to a <strong>Side Plank Pose</strong>.</span></p>\r\n<img class="size-medium wp-image-2362 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-43-300x300.png" alt="Side Plank Pose" width="300" height="300" />\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">Shift your body on to the right side. Right palm pressing firmly on the floor. Stack the left foot on top of the right foot. Take a deep breath, and slowly raise the left arm up towards the sky. Keep the whole body aligned. Hold this pose for 30 seconds.</span></p>\r\n<p class="p1"><span class="s1">Then, go back to Downward Facing Dog. Stay in the pose for another 3 seconds. Then go on the Side Plank Pose for the opposite side. Follow the previous instruction above for the opposite side.</span></p>\r\n<p class="p1"><span class="s1">After this, release the pose, you may go back to a downward facing dog or simply bring yourself to all fours. Take a few deep breaths and find your ease.</span></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">Prepare for a <strong>Boat Pose</strong>. Another pose <strong>great for burning belly fat</strong> and <strong>toning the core muscles</strong>. </span></p>\r\n<p class="p1"><span class="s1"><img class="size-medium wp-image-2363 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-44-300x300.png" alt="Boat Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">Bring yourself to a sitting position with legs straight in front. Bring awareness to your back, keep the back straight while the neck and head over the shoulder.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths, exhale bend the knees, lean back slightly as you lift your feet off the ground, keeping the feet perpendicular to the floor, then extend the arms forward parallel to your legs. Hold this Pose for 3-5 seconds with 5 repetitions</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">After this, bring yourself to <strong>Tadasana</strong> or the <em>Mountain Pose</em>, a standing pose of<strong> ease </strong>and to<strong> relax</strong>. <img class="size-medium wp-image-2364 aligncenter" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-45-300x300.png" alt="Tadasana" width="300" height="300" /></span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Stay in this pose for about 10-20 seconds then go on <strong>Utkatanasana</strong> or the <em>Chair Pose. <img class="size-medium wp-image-2365 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-46-300x300.png" alt="Chair Pose" width="300" height="300" /></em></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">From Tadasana, bend your knees, sit back as if you are sitting on a chair. Raise your arms towards the sky. Broaden your chest and lift the torso. Draw attention to your feet, your heels should be pressing the floor with toes at ease. Hold this pose for 1 minute.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Release the Pose and go back to Tadasana. Find your ease, take a few deep breaths and bring awareness to your body.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Feel the energy you have experienced and use it for the rest of your day!</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1">[/et_pb_text][et_pb_signup activecampaign_list="|none" aweber_list="|none" campaign_monitor_list="|none" constant_contact_list="|none" convertkit_list="|none" emma_list="|none" feedblitz_list="|none" getresponse_list="|none" hubspot_list="|none" icontact_list="|none" infusionsoft_list="|none" madmimi_list="|none" mailchimp_list="|none" mailerlite_list="|none" mailpoet_list="|none" mailster_list="|none" ontraport_list="|none" salesforce_list="|none" sendinblue_list="|none" title="Start your Yoga Journey Today" _builder_version="3.0.106" result_message_font_size_tablet="51" result_message_line_height_tablet="2" use_focus_border_color="off"]</p>\r\n\r\n<h3 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener">Download Your FREE Guide!</a></h3>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2] [/et_pb_signup][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" body_font="||||||||" body_font_size="14px" body_text_align="center" header_text_align="center"]\r\n[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_3" _builder_version="3.0.106" orientation="right" text_orientation="center" header_font="||||||||" header_text_align="center" header_font_size="14px" body_font="||||||||" body_text_align="center"]\r\n[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.0.106" text_orientation="center" header_font="||||||||" body_font="||||||||" body_font_size="15px" body_text_align="center" body_text_color="#0c71c3"]\r\n[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center" global_module="2367" saved_tabs="all"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106" text_orientation="center" global_module="2367" saved_tabs="all"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n<strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Minute Morning Yoga Routine for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2352-revision-v1', '', '', '2018-04-07 01:37:19', '2018-04-07 01:37:19', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2387, 1, '2018-04-07 01:38:03', '2018-04-07 01:38:03', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.106" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="31px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9155828501"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.625px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3125px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n<p class="p1">[social_warfare]</p>\r\n<p class="p1"><span class="s1">If you have not learned already, Yoga is a great way to lose weight and the best thing about doing Yoga is that you can do it anytime anywhere!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Morning-Yoga-for-Weight-loss-2.png" align="center" _builder_version="3.0.106" max_width="65%"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_image][et_pb_text _builder_version="3.0.106" background_layout="light"]</p>\r\n\r\n<h3 class="p1"><strong><span class="s1">How does Yoga make you lose weight?</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is an active form of meditation that makes use of <strong>Asanas</strong> (Sanskrit word for poses), <strong>Pranayama</strong> (breathing) and <strong>Shatkarma</strong> (internal cleansing).</span></p>\r\n<p class="p1"><span class="s1">Each <em>Yoga</em> poses has a great impact on the body both <strong>physically</strong> and <strong>internally</strong>.</span></p>\r\n<p class="p1"><span class="s1">Depending on what pose you do, Yoga can make for an <strong>intense workout</strong> proven to be effective in <strong>losing weight</strong>.</span></p>\r\n<p class="p1"><span class="s1">This is because performing these Yoga poses <strong>stimulates the whole body</strong> increasing the demand for energy thus <strong>boosting metabolism</strong> consequently losing weight!</span></p>\r\n<p class="p1"><span class="s1">And Yoga’s awesomeness does not end there, with consistent Yoga practice you are going to <strong>develop your body’s strength and flexibility</strong>, you will be able to gain more control of your body.</span></p>\r\n<p class="p1"><span class="s1">You’ll be surprised one day you are holding yourself upside down!</span></p>\r\n<p class="p1"><span class="s1"><strong>Doing Yoga in the morning</strong>, in particular, is great for your metabolism. It is a good way to get yourself ready for the day ahead.</span></p>\r\n<p class="p1"><span class="s1">I personally love to do Yoga session just after I get out of bed. My routine is to drink a glass of water after I wake up and straight to the mat!</span></p>\r\n<p class="p1"><em><span class="s1">This 5 minute Yoga session is short and sweet but gives you that blasting energy for boosting metabolism for the rest of the day and lose weight without even trying!</span></em></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>First</strong>, start with <strong>Sukhasana</strong> or the <em>Easy Pose</em>, doing this pose allows you to acknowledge your purpose and listen to your body.</span></p>\r\n<img class="size-medium wp-image-2359 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-40-300x300.png" alt="Sukhasana Pose" width="300" height="300" /><strong><em><span class="s1">To do this pose.</span></em></strong>\r\n\r\n<span class="s1">Down on the mat, bring yourself into a sitting position. Bend your knees, cross the shins as you widen your knees and place each foot beneath the opposite knee. Your legs should be forming a triangle.</span>\r\n<p class="p1"><span class="s1">Find your ease, relax your feet and draw attention to your upper body. Keep the back upright. You can place the hands on each knee with palms up or down it’s entirely up to how it feels comfortable to you.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths… you may close your eyes, this is the moment where you bring awareness to your body. You can move your head side to side or however feels better to you.</span></p>\r\n<p class="p1"><span class="s1">Stay in this position for 30 seconds or for 8 -10 deep breaths.</span></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">From Sukhasana, bring yourself to all fours. In Yoga, this means bringing your hands and knees on a tabletop position. Knees below the hips with wrist, elbows and shoulder perpendicular to the floor. Head on a neutral position, eyes looking down the floor.</span></p>\r\n<p class="p1"><span class="s1">Go on <strong>Adho Mukha Savasana</strong> or <em>Downward Facing Dog Pose</em>. <img class="size-medium wp-image-2360 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-41-300x300.png" alt="Downward Facing Dog Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this. </span></em></strong></p>\r\n<p class="p1"><span class="s1">Press your palms firmly on the floor, straighten the knees, while lifting the hips back towards the ceiling. Firm your shoulder blades against your back as you widen them, drawing them towards the tailbone. Keep the head in between your upper arms.</span></p>\r\n<p class="p1"><span class="s1">Hold this pose for 3 seconds. This Pose serves as a transition pose for this session.</span></p>\r\n<p class="p1"><span class="s1">However, the downward facing dog is a great resting stretch for your hamstrings and calves, relieving stress in general, strengthens the arms, relieves neck and back pain.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">From Downward Facing Dog, bring yourself to <strong>Plank Pose</strong>.</span></p>\r\n<p class="p1"><span class="s1"><strong><em>To do this.</em></strong><img class="size-medium wp-image-2361 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-42-300x300.png" alt="Plank Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths. Inhale and draw the torso forward until the arms are perpendicular to the floor, shoulders directly over the wrist and parallel to the floor.</span></p>\r\n<p class="p1"><span class="s1">Press on the palms of hands, spread the fingers pressing them to the floor to widen and strengthen the base of your hands.Firm the shoulder blades, spread them away from your spine, collarbones away from the sternum.</span></p>\r\n<p class="p1"><span class="s1">Engage the muscles in your abdomen, back, and thighs. Take a few deep breaths, hold the pose for 1 minute.</span></p>\r\n<p class="p1"><span class="s1">The Plank is a core blasting pose great for burning fat in your midsection, it also strengthens the arms, thighs, and legs.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Straight from the <strong>Plank Pose</strong> go back to <strong>Downward Facing Dog</strong>. <strong>Find your ease</strong>. You may modify this pose to what feels comfortable. Hold this pose for another 3 seconds.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Then shift to a <strong>Side Plank Pose</strong>.</span></p>\r\n<img class="size-medium wp-image-2362 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-43-300x300.png" alt="Side Plank Pose" width="300" height="300" />\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">Shift your body on to the right side. Right palm pressing firmly on the floor. Stack the left foot on top of the right foot. Take a deep breath, and slowly raise the left arm up towards the sky. Keep the whole body aligned. Hold this pose for 30 seconds.</span></p>\r\n<p class="p1"><span class="s1">Then, go back to Downward Facing Dog. Stay in the pose for another 3 seconds. Then go on the Side Plank Pose for the opposite side. Follow the previous instruction above for the opposite side.</span></p>\r\n<p class="p1"><span class="s1">After this, release the pose, you may go back to a downward facing dog or simply bring yourself to all fours. Take a few deep breaths and find your ease.</span></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">Prepare for a <strong>Boat Pose</strong>. Another pose <strong>great for burning belly fat</strong> and <strong>toning the core muscles</strong>. </span></p>\r\n<p class="p1"><span class="s1"><img class="size-medium wp-image-2363 alignright" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-44-300x300.png" alt="Boat Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">Bring yourself to a sitting position with legs straight in front. Bring awareness to your back, keep the back straight while the neck and head over the shoulder.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths, exhale bend the knees, lean back slightly as you lift your feet off the ground, keeping the feet perpendicular to the floor, then extend the arms forward parallel to your legs. Hold this Pose for 3-5 seconds with 5 repetitions</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">After this, bring yourself to <strong>Tadasana</strong> or the <em>Mountain Pose</em>, a standing pose of<strong> ease </strong>and to<strong> relax</strong>. <img class="size-medium wp-image-2364 aligncenter" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-45-300x300.png" alt="Tadasana" width="300" height="300" /></span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Stay in this pose for about 10-20 seconds then go on <strong>Utkatanasana</strong> or the <em>Chair Pose. <img class="size-medium wp-image-2365 alignleft" src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-46-300x300.png" alt="Chair Pose" width="300" height="300" /></em></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">From Tadasana, bend your knees, sit back as if you are sitting on a chair. Raise your arms towards the sky. Broaden your chest and lift the torso. Draw attention to your feet, your heels should be pressing the floor with toes at ease. Hold this pose for 1 minute.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Release the Pose and go back to Tadasana. Find your ease, take a few deep breaths and bring awareness to your body.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Feel the energy you have experienced and use it for the rest of your day!</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1">[/et_pb_text][et_pb_signup activecampaign_list="|none" aweber_list="|none" campaign_monitor_list="|none" constant_contact_list="|none" convertkit_list="|none" emma_list="|none" feedblitz_list="|none" getresponse_list="|none" hubspot_list="|none" icontact_list="|none" infusionsoft_list="|none" madmimi_list="|none" mailchimp_list="|none" mailerlite_list="|none" mailpoet_list="|none" mailster_list="|none" ontraport_list="|none" salesforce_list="|none" sendinblue_list="|none" title="Start your Yoga Journey Today" _builder_version="3.0.106" result_message_font_size_tablet="51" result_message_line_height_tablet="2" use_focus_border_color="off"]</p>\r\n\r\n<h3 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener">Download Your FREE Guide!</a></h3>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2]</p>\r\n<p class="p1">[/et_pb_signup][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" body_font="||||||||" body_font_size="14px" body_text_align="center" header_text_align="center"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_3" _builder_version="3.0.106" orientation="right" text_orientation="center" header_font="||||||||" header_text_align="center" header_font_size="14px" body_font="||||||||" body_text_align="center"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.0.106" text_orientation="center" header_font="||||||||" body_font="||||||||" body_font_size="15px" body_text_align="center" body_text_color="#0c71c3"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center" global_module="2367" saved_tabs="all"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106" text_orientation="center" global_module="2367" saved_tabs="all"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n<strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong>\r\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Minute Morning Yoga Routine for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2352-revision-v1', '', '', '2018-04-07 01:38:03', '2018-04-07 01:38:03', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2388, 1, '2018-04-07 01:40:09', '2018-04-07 01:40:09', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.106" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/et_pb_text][et_pb_text _builder_version="3.0.105"]<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"] \r[/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"] \r[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="31px|0px|0px|0px"][et_pb_fullwidth_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:inline-block;width:728px;height:90px&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;9155828501&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"] \r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.625px|0px"][et_pb_row custom_padding="0|0px|23.3125px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106"]<p class="p1">[social_warfare]</p>\r\n<p class="p1"><span class="s1">If you have not learned already, Yoga is a great way to lose weight and the best thing about doing Yoga is that you can do it anytime anywhere!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Morning-Yoga-for-Weight-loss-2.png" align="center" _builder_version="3.0.106" max_width="65%"]&nbsp;\r\n<p class="p1">[/et_pb_image][et_pb_text _builder_version="3.0.106"]<h3 class="p1"><strong><span class="s1">How does Yoga make you lose weight?</span></strong></h3>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1"><strong>Yoga</strong> is an active form of meditation that makes use of <strong>Asanas</strong> (Sanskrit word for poses), <strong>Pranayama</strong> (breathing) and <strong>Shatkarma</strong> (internal cleansing).</span></p>\n<p class="p1"><span class="s1">Each <em>Yoga</em> poses has a great impact on the body both <strong>physically</strong> and <strong>internally</strong>.</span></p>\n<p class="p1"><span class="s1">Depending on what pose you do, Yoga can make for an <strong>intense workout</strong> proven to be effective in <strong>losing weight</strong>.</span></p>\n<p class="p1"><span class="s1">This is because performing these Yoga poses <strong>stimulates the whole body</strong> increasing the demand for energy thus <strong>boosting metabolism</strong> consequently losing weight!</span></p>\n<p class="p1"><span class="s1">And Yoga’s awesomeness does not end there, with consistent Yoga practice you are going to <strong>develop your body’s strength and flexibility</strong>, you will be able to gain more control of your body.</span></p>\n<p class="p1"><span class="s1">You’ll be surprised one day you are holding yourself upside down!</span></p>\n<p class="p1"><span class="s1"><strong>Doing Yoga in the morning</strong>, in particular, is great for your metabolism. It is a good way to get yourself ready for the day ahead.</span></p>\n<p class="p1"><span class="s1">I personally love to do Yoga session just after I get out of bed. My routine is to drink a glass of water after I wake up and straight to the mat!</span></p>\n<p class="p1"><em><span class="s1">This 5 minute Yoga session is short and sweet but gives you that blasting energy for boosting metabolism for the rest of the day and lose weight without even trying!</span></em></p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1"><strong>First</strong>, start with <strong>Sukhasana</strong> or the <em>Easy Pose</em>, doing this pose allows you to acknowledge your purpose and listen to your body.</span></p>\n<p><img class="size-medium wp-image-2359 alignright" src="wp-content/uploads/2018/04/Untitled-design-40-300x300.png" alt="Sukhasana Pose" width="300" height="300" /><strong><em><span class="s1">To do this pose.</span></em></strong></p>\n<p><span class="s1">Down on the mat, bring yourself into a sitting position. Bend your knees, cross the shins as you widen your knees and place each foot beneath the opposite knee. Your legs should be forming a triangle.</span></p>\n<p class="p1"><span class="s1">Find your ease, relax your feet and draw attention to your upper body. Keep the back upright. You can place the hands on each knee with palms up or down it’s entirely up to how it feels comfortable to you.</span></p>\n<p class="p1"><span class="s1">Take a few deep breaths… you may close your eyes, this is the moment where you bring awareness to your body. You can move your head side to side or however feels better to you.</span></p>\n<p class="p1"><span class="s1">Stay in this position for 30 seconds or for 8 -10 deep breaths.</span></p>\n<p>&nbsp;</p>\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\n<p class="p1"><span class="s1">From Sukhasana, bring yourself to all fours. In Yoga, this means bringing your hands and knees on a tabletop position. Knees below the hips with wrist, elbows and shoulder perpendicular to the floor. Head on a neutral position, eyes looking down the floor.</span></p>\n<p class="p1"><span class="s1">Go on <strong>Adho Mukha Savasana</strong> or <em>Downward Facing Dog Pose</em>. <img class="size-medium wp-image-2360 alignright" src="wp-content/uploads/2018/04/Untitled-design-41-300x300.png" alt="Downward Facing Dog Pose" width="300" height="300" /></span></p>\n<p class="p1"><strong><em><span class="s1">To do this. </span></em></strong></p>\n<p class="p1"><span class="s1">Press your palms firmly on the floor, straighten the knees, while lifting the hips back towards the ceiling. Firm your shoulder blades against your back as you widen them, drawing them towards the tailbone. Keep the head in between your upper arms.</span></p>\n<p class="p1"><span class="s1">Hold this pose for 3 seconds. This Pose serves as a transition pose for this session.</span></p>\n<p class="p1"><span class="s1">However, the downward facing dog is a great resting stretch for your hamstrings and calves, relieving stress in general, strengthens the arms, relieves neck and back pain.</span></p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">From Downward Facing Dog, bring yourself to <strong>Plank Pose</strong>.</span></p>\n<p class="p1"><span class="s1"><strong><em>To do this.</em></strong><img class="size-medium wp-image-2361 alignleft" src="wp-content/uploads/2018/04/Untitled-design-42-300x300.png" alt="Plank Pose" width="300" height="300" /></span></p>\n<p class="p1"><span class="s1">Take a few deep breaths. Inhale and draw the torso forward until the arms are perpendicular to the floor, shoulders directly over the wrist and parallel to the floor.</span></p>\n<p class="p1"><span class="s1">Press on the palms of hands, spread the fingers pressing them to the floor to widen and strengthen the base of your hands.Firm the shoulder blades, spread them away from your spine, collarbones away from the sternum.</span></p>\n<p class="p1"><span class="s1">Engage the muscles in your abdomen, back, and thighs. Take a few deep breaths, hold the pose for 1 minute.</span></p>\n<p class="p1"><span class="s1">The Plank is a core blasting pose great for burning fat in your midsection, it also strengthens the arms, thighs, and legs.</span></p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Straight from the <strong>Plank Pose</strong> go back to <strong>Downward Facing Dog</strong>. <strong>Find your ease</strong>. You may modify this pose to what feels comfortable. Hold this pose for another 3 seconds.</span></p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Then shift to a <strong>Side Plank Pose</strong>.</span></p>\n<p><img class="size-medium wp-image-2362 alignleft" src="wp-content/uploads/2018/04/Untitled-design-43-300x300.png" alt="Side Plank Pose" width="300" height="300" /></p>\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\n<p class="p1"><span class="s1">Shift your body on to the right side. Right palm pressing firmly on the floor. Stack the left foot on top of the right foot. Take a deep breath, and slowly raise the left arm up towards the sky. Keep the whole body aligned. Hold this pose for 30 seconds.</span></p>\n<p class="p1"><span class="s1">Then, go back to Downward Facing Dog. Stay in the pose for another 3 seconds. Then go on the Side Plank Pose for the opposite side. Follow the previous instruction above for the opposite side.</span></p>\n<p class="p1"><span class="s1">After this, release the pose, you may go back to a downward facing dog or simply bring yourself to all fours. Take a few deep breaths and find your ease.</span></p>\n<p>&nbsp;</p>\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\n<p class="p1"><span class="s1">Prepare for a <strong>Boat Pose</strong>. Another pose <strong>great for burning belly fat</strong> and <strong>toning the core muscles</strong>. </span></p>\n<p class="p1"><span class="s1"><img class="size-medium wp-image-2363 alignright" src="wp-content/uploads/2018/04/Untitled-design-44-300x300.png" alt="Boat Pose" width="300" height="300" /></span></p>\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\n<p class="p1"><span class="s1">Bring yourself to a sitting position with legs straight in front. Bring awareness to your back, keep the back straight while the neck and head over the shoulder.</span></p>\n<p class="p1"><span class="s1">Take a few deep breaths, exhale bend the knees, lean back slightly as you lift your feet off the ground, keeping the feet perpendicular to the floor, then extend the arms forward parallel to your legs. Hold this Pose for 3-5 seconds with 5 repetitions</span></p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">After this, bring yourself to <strong>Tadasana</strong> or the <em>Mountain Pose</em>, a standing pose of<strong> ease </strong>and to<strong> relax</strong>. <img class="size-medium wp-image-2364 aligncenter" src="wp-content/uploads/2018/04/Untitled-design-45-300x300.png" alt="Tadasana" width="300" height="300" /></span></p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Stay in this pose for about 10-20 seconds then go on <strong>Utkatanasana</strong> or the <em>Chair Pose. <img class="size-medium wp-image-2365 alignleft" src="wp-content/uploads/2018/04/Untitled-design-46-300x300.png" alt="Chair Pose" width="300" height="300" /></em></span></p>\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\n<p class="p1"><span class="s1">From Tadasana, bend your knees, sit back as if you are sitting on a chair. Raise your arms towards the sky. Broaden your chest and lift the torso. Draw attention to your feet, your heels should be pressing the floor with toes at ease. Hold this pose for 1 minute.</span></p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Release the Pose and go back to Tadasana. Find your ease, take a few deep breaths and bring awareness to your body.</span></p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Feel the energy you have experienced and use it for the rest of your day!</span></p>[/et_pb_text][et_pb_signup activecampaign_list="|none" aweber_list="|none" campaign_monitor_list="|none" constant_contact_list="|none" convertkit_list="|none" emma_list="|none" feedblitz_list="|none" getresponse_list="|none" hubspot_list="|none" icontact_list="|none" infusionsoft_list="|none" madmimi_list="|none" mailchimp_list="|none" mailerlite_list="|none" mailpoet_list="|none" mailster_list="|none" ontraport_list="|none" salesforce_list="|none" sendinblue_list="|none" title="Start your Yoga Journey Today" _builder_version="3.0.106" result_message_font_size_tablet="51" result_message_line_height_tablet="2" use_focus_border_color="off"]<h3 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener">Download Your FREE Guide!</a></h3>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2]</p>\r\n<p class="p1">[/et_pb_signup][/et_pb_column][et_pb_column type="1_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_text_align="center" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.0.106" header_font="||||||||" body_font="||||||||" body_text_align="center" body_font_size="15px" body_text_color="#0c71c3" text_orientation="center"]&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center" global_module="2367" saved_tabs="all"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:block&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;4859289990&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format=&quot;auto&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106" text_orientation="center" global_module="2367" saved_tabs="all"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; style=&quot;display:block&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client=&quot;ca-pub-3969276751076094&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot=&quot;4859289990&quot;&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format=&quot;auto&quot;&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong>\r\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '5 Minute Morning Yoga Routine for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2352-revision-v1', '', '', '2018-04-07 01:40:09', '2018-04-07 01:40:09', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2389, 1, '2018-04-07 01:43:55', '2018-04-07 01:43:55', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|32px|0px" saved_tabs="all" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="28px|0px|25px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_code _builder_version="3.0.106" text_orientation="center" global_module="2140" saved_tabs="all"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9155828501"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" text_font="||||||||" text_font_size="14px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.0.106"] [social_warfare]\r\n<p class="p1"><span class="s1">A lot of the time we find all the reasons and excuses for why we just do not have the time to exercise. And if you are someone who wants to shed a few pounds off, these <strong>9 simple ways to lose weight without exercise</strong> are your best bet for effective weight loss. </span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Effectively-Lose-Weight-1.png" align="center" _builder_version="3.0.106" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.0.106"]\r\n<h5><strong><span class="s2">1. Never miss breakfast and eat boiled eggs for breakfast.</span></strong></h5>\r\n<p class="p1"><span class="s2"><strong><em>Breakfast</em> </strong>is said to be the most important meal of the day, however,<span class="Apple-converted-space">  </span>missing breakfast has become a habit of today’s fast-paced lifestyle.</span></p>\r\n<p class="p1"><span class="s2">But if <strong>losing weight</strong> is something you aspire, you should <strong>never miss breakfast.</strong></span></p>\r\n<p class="p1"><span class="s2">You need the <strong>energy</strong> for the day ahead. When you miss breakfast this will only make you <strong>crave more food</strong> later which makes you end up <strong>eating more</strong>.</span></p>\r\n<p class="p1"><span class="s2"><strong>Eat boiled eggs</strong> for your breakfast, eggs are a <strong>great source of energy</strong>. It is packed with inexpensive <strong>high-quality protein</strong>.</span></p>\r\n<p class="p1"><span class="s2">A good article that highlighted some of the nutritional benefits of eggs presented, one medium size egg contains:</span></p>\r\n<p class="p1"><strong><span class="s2">76 Calories | 7.5 grams Protein | 5.1 grams Fat | 1.4grams saturated fat |</span></strong></p>\r\nRead it <a href="https://www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs" target="_blank" rel="noopener">Here.</a>\r\n<p class="p1"><span class="s1"><strong>Boiled egg</strong>, in particular, is easy to cook and convenient when you are on the go. It''s miles better than breakfast bar!</span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>2. <span class="s1">Load your water intake.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Water</strong> is a very important component of breaking down food for <strong>faster metabolism</strong> and all bodily processes involve water, therefore, our body constantly uses and loses water.</span></p>\r\n<p class="p1"><span class="s1">Water also helps in <strong>making you feel full</strong> so make a habit of drinking water.</span></p>\r\n<p class="p1"><strong><span class="s1">Here are some tips to ensure your water intake:</span></strong></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Keep water on your bedside table, so the very first thing you do when you wake up is to drink a glass of water.</span></li>\r\n 	<li class="p1"><span class="s1">drink water right after drinking coffee or tea. (Additional tip: another reason why you should drink water right after drinking coffee or tea is to wash off stain from your mouth and teeth)</span></li>\r\n 	<li class="p1"><span class="s1">drink water before and after you eat your meal or any snack</span></li>\r\n 	<li class="p1"><span class="s1">Keep a handy water bottle when at work or traveling</span></li>\r\n</ul>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>3. <span class="s1">Swap milk chocolate to dark chocolate.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Chocolate</strong> is one common addiction to many, I for one is guilty! It took me a lot of getting used to but it definitely was a wise decision to opt for <em>dark chocolate.</em></span></p>\r\n<p class="p1"><span class="s1"><strong>Dark chocolates</strong> are a good source of <strong>polyphenols</strong> and <strong>flavonoids</strong> two awesome <strong>antioxidants</strong> capable of <strong>neutralizing free radicals</strong> thus preventing our body from cellular damage.</span></p>\r\n<p class="p1"><span class="s1">According to research the saturated fat content of dark chocolate has <em>no effect on cholesterol level,</em> which means eating dark chocolate does not pose any risk for high cholesterol.</span></p>\r\n<p class="p1"><span class="s1">The darker the chocolate the lesser sugar it contains which makes it an <strong>ace option for diabetics!</strong></span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>4. <span class="s1">Volumise your plate with green leafy vegetables.</span></strong></h5>\r\n<p class="p1"><span class="s1"><em>This is a little trick.</em> When you see a plate full of food it will somehow give your brain a preemptive thought that you are going to be fully satisfied after you eat it.</span></p>\r\n<p class="p1"><span class="s1">The best way to do that is to have <strong>more green leafy vegetables on your plate</strong>, they occupy space but more importantly, green vegetables are <strong>full of minerals</strong>, they are a <strong>natural source of fiber</strong>.</span></p>\r\n<p class="p1"><span class="s1">They have a <strong>high water content</strong> which is good for adding hydration and they <strong>make you feel full</strong>!</span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>5. <span class="s1">Make Almonds your snack of choice.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Nuts</strong> are good food for snacking but <strong>almonds are your best choice</strong>! Almonds are proven to help <strong>burn stored fats</strong>.</span></p>\r\n<p class="p1"><span class="s1">Almonds are packed with <em>antioxidants, vitamins, minerals, protein, and fiber</em>. According to an article by <a href="https://www.medicalnewstoday.com/articles/269468.php" target="_blank" rel="noopener">Medical News Today</a> </span><span class="s1">among the many benefits of Almonds are:</span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Lowers Cholesterol Levels</span></li>\r\n 	<li class="p1"><span class="s1">Reduces blood pressure</span></li>\r\n 	<li class="p1"><span class="s1">Protects cell from oxidative damage due to its high Vitamin E content</span></li>\r\n 	<li class="p1"><span class="s1">Improves over-all cardiovascular health</span></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>6. <span class="s1">Swap flavored juices with water infused drinks.</span></strong></h5>\r\n<p class="p1"><span class="s1">I have mentioned the importance of water. <strong>Water infusions</strong> are great ways to <strong>detoxify the body</strong>.</span></p>\r\n<p class="p1"><span class="s1">Flavored juices are notorious for sugar content. More sugar, more stored fats. So start experimenting with some water infused drinks.</span></p>\r\n<p class="p1"><strong><span class="s1">Here are some examples:</span></strong></p>\r\n<p class="p1"><span class="s1">Let this infuse overnight</span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Cucumber + Mint + Water</span></li>\r\n 	<li class="p1"><span class="s1">Strawberry + Lemon + Water</span></li>\r\n 	<li class="p1"><span class="s1">Pineapple + Basil + Water</span></li>\r\n</ul>\r\n[/et_pb_text][et_pb_code _builder_version="3.0.106"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B06XBXXG1L,B012GW3OM0,B01C7YF3QC,B018364XAA";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "374c857235774a838b0290930b5c4fae";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.0.106"]\r\n<h5><strong>7. <span class="s1">Make a food shopping list for a week consumption, eat before you go food shopping and stick to your list!</span></strong></h5>\r\n<p class="p1"><span class="s1">You want to lose weight, you have to mean it! <strong>Make a list of healthier food</strong> for your meals and for snacking. Do not buy food for more than a week’s worth of consumption, stocking food is more likely to lead you to consume more than what is needed.</span></p>\r\n<p class="p1"><span class="s1"><strong>Eat before you go food shopping</strong>. When you are hungry you crave for food and when this happens in the middle of an aisle full of food, not good! You are likely to make that impulsive decision to buy unnecessary food items.</span></p>\r\n<p class="p1"><span class="s1">You made a list for a reason, so stick to that list!</span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>8. <span class="s1">Make walking your habit.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Walking</strong> is something we do naturally but it is actually a type of exercise. Walking is an effective exercise to lessen the risk of developing some of the diet-related diseases such as cardiovascular disease and type 2 diabetes.</span></p>\r\n<p class="p1"><span class="s1">So make a habit of it. Go out for a walk when you can. Utilize your day to day walking as an exercise. Go for a long hike one weekend.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>9. <span class="s1">Do Yoga.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a type of mindful practice, an active form of meditation that focuses on <strong>building mental</strong> and <strong>physical strength</strong>, it is an awesome exercise that you can literally do <strong>anywhere anytime.</strong></span></p>\r\n<p class="p1"><span class="s1">It’s a type of exercise you can easily fit into your schedule. There are thousands of yoga poses great for <strong>boosting metabolism</strong> consequently <strong>losing weight.</strong></span></p>\r\n<p class="p1"><span class="s1">I cannot speak highly enough about <strong>Yoga</strong>, you have to try it to see it for your self!</span></p>\r\n<strong>Here is Your Free Guide!</strong>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2] [/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.0.106" header_font="||||||||" header_text_align="center" body_font="||||||||" body_font_size="16px" body_text_color="#0c71c3"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center" saved_tabs="all" global_module="2367"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n<strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '9 Simple Ways to Lose Weight Effectively When You Don''t Have Time to Exercise', '', 'inherit', 'closed', 'closed', '', '2235-revision-v1', '', '', '2018-04-07 01:43:55', '2018-04-07 01:43:55', '', 2235, 'https://www.kahlmah.com/2235-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2390, 1, '2018-04-07 01:45:17', '2018-04-07 01:45:17', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.106" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="31px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9155828501"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.625px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3125px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n<p class="p1">[social_warfare]</p>\r\n<p class="p1"><span class="s1">If you have not learned already, Yoga is a great way to lose weight and the best thing about doing Yoga is that you can do it anytime anywhere!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Morning-Yoga-for-Weight-loss-2.png" align="center" _builder_version="3.0.106" max_width="65%"]</p>\r\n<p class="p1">[/et_pb_image][et_pb_text _builder_version="3.0.106" background_layout="light"]</p>\r\n\r\n<h3 class="p1"><strong><span class="s1">How does Yoga make you lose weight?</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is an active form of meditation that makes use of <strong>Asanas</strong> (Sanskrit word for poses), <strong>Pranayama</strong> (breathing) and <strong>Shatkarma</strong> (internal cleansing).</span></p>\r\n<p class="p1"><span class="s1">Each <em>Yoga</em> poses has a great impact on the body both <strong>physically</strong> and <strong>internally</strong>.</span></p>\r\n<p class="p1"><span class="s1">Depending on what pose you do, Yoga can make for an <strong>intense workout</strong> proven to be effective in <strong>losing weight</strong>.</span></p>\r\n<p class="p1"><span class="s1">This is because performing these Yoga poses <strong>stimulates the whole body</strong> increasing the demand for energy thus <strong>boosting metabolism</strong> consequently losing weight!</span></p>\r\n<p class="p1"><span class="s1">And Yoga’s awesomeness does not end there, with consistent Yoga practice you are going to <strong>develop your body’s strength and flexibility</strong>, you will be able to gain more control of your body.</span></p>\r\n<p class="p1"><span class="s1">You’ll be surprised one day you are holding yourself upside down!</span></p>\r\n<p class="p1"><span class="s1"><strong>Doing Yoga in the morning</strong>, in particular, is great for your metabolism. It is a good way to get yourself ready for the day ahead.</span></p>\r\n<p class="p1"><span class="s1">I personally love to do Yoga session just after I get out of bed. My routine is to drink a glass of water after I wake up and straight to the mat!</span></p>\r\n<p class="p1"><em><span class="s1">This 5 minute Yoga session is short and sweet but gives you that blasting energy for boosting metabolism for the rest of the day and lose weight without even trying!</span></em></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>First</strong>, start with <strong>Sukhasana</strong> or the <em>Easy Pose</em>, doing this pose allows you to acknowledge your purpose and listen to your body.</span></p>\r\n<img class="size-medium wp-image-2359 alignright" src="wp-content/uploads/2018/04/Untitled-design-40-300x300.png" alt="Sukhasana Pose" width="300" height="300" /><strong><em><span class="s1">To do this pose.</span></em></strong>\r\n\r\n<span class="s1">Down on the mat, bring yourself into a sitting position. Bend your knees, cross the shins as you widen your knees and place each foot beneath the opposite knee. Your legs should be forming a triangle.</span>\r\n<p class="p1"><span class="s1">Find your ease, relax your feet and draw attention to your upper body. Keep the back upright. You can place the hands on each knee with palms up or down it’s entirely up to how it feels comfortable to you.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths… you may close your eyes, this is the moment where you bring awareness to your body. You can move your head side to side or however feels better to you.</span></p>\r\n<p class="p1"><span class="s1">Stay in this position for 30 seconds or for 8 -10 deep breaths.</span></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">From Sukhasana, bring yourself to all fours. In Yoga, this means bringing your hands and knees on a tabletop position. Knees below the hips with wrist, elbows and shoulder perpendicular to the floor. Head on a neutral position, eyes looking down the floor.</span></p>\r\n<p class="p1"><span class="s1">Go on <strong>Adho Mukha Savasana</strong> or <em>Downward Facing Dog Pose</em>. <img class="size-medium wp-image-2360 alignright" src="wp-content/uploads/2018/04/Untitled-design-41-300x300.png" alt="Downward Facing Dog Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this. </span></em></strong></p>\r\n<p class="p1"><span class="s1">Press your palms firmly on the floor, straighten the knees, while lifting the hips back towards the ceiling. Firm your shoulder blades against your back as you widen them, drawing them towards the tailbone. Keep the head in between your upper arms.</span></p>\r\n<p class="p1"><span class="s1">Hold this pose for 3 seconds. This Pose serves as a transition pose for this session.</span></p>\r\n<p class="p1"><span class="s1">However, the downward facing dog is a great resting stretch for your hamstrings and calves, relieving stress in general, strengthens the arms, relieves neck and back pain.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">From Downward Facing Dog, bring yourself to <strong>Plank Pose</strong>.</span></p>\r\n<p class="p1"><span class="s1"><strong><em>To do this.</em></strong><img class="size-medium wp-image-2361 alignleft" src="wp-content/uploads/2018/04/Untitled-design-42-300x300.png" alt="Plank Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths. Inhale and draw the torso forward until the arms are perpendicular to the floor, shoulders directly over the wrist and parallel to the floor.</span></p>\r\n<p class="p1"><span class="s1">Press on the palms of hands, spread the fingers pressing them to the floor to widen and strengthen the base of your hands.Firm the shoulder blades, spread them away from your spine, collarbones away from the sternum.</span></p>\r\n<p class="p1"><span class="s1">Engage the muscles in your abdomen, back, and thighs. Take a few deep breaths, hold the pose for 1 minute.</span></p>\r\n<p class="p1"><span class="s1">The Plank is a core blasting pose great for burning fat in your midsection, it also strengthens the arms, thighs, and legs.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Straight from the <strong>Plank Pose</strong> go back to <strong>Downward Facing Dog</strong>. <strong>Find your ease</strong>. You may modify this pose to what feels comfortable. Hold this pose for another 3 seconds.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Then shift to a <strong>Side Plank Pose</strong>.</span></p>\r\n<img class="size-medium wp-image-2362 alignleft" src="wp-content/uploads/2018/04/Untitled-design-43-300x300.png" alt="Side Plank Pose" width="300" height="300" />\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">Shift your body on to the right side. Right palm pressing firmly on the floor. Stack the left foot on top of the right foot. Take a deep breath, and slowly raise the left arm up towards the sky. Keep the whole body aligned. Hold this pose for 30 seconds.</span></p>\r\n<p class="p1"><span class="s1">Then, go back to Downward Facing Dog. Stay in the pose for another 3 seconds. Then go on the Side Plank Pose for the opposite side. Follow the previous instruction above for the opposite side.</span></p>\r\n<p class="p1"><span class="s1">After this, release the pose, you may go back to a downward facing dog or simply bring yourself to all fours. Take a few deep breaths and find your ease.</span></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">Prepare for a <strong>Boat Pose</strong>. Another pose <strong>great for burning belly fat</strong> and <strong>toning the core muscles</strong>. </span></p>\r\n<p class="p1"><span class="s1"><img class="size-medium wp-image-2363 alignright" src="wp-content/uploads/2018/04/Untitled-design-44-300x300.png" alt="Boat Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">Bring yourself to a sitting position with legs straight in front. Bring awareness to your back, keep the back straight while the neck and head over the shoulder.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths, exhale bend the knees, lean back slightly as you lift your feet off the ground, keeping the feet perpendicular to the floor, then extend the arms forward parallel to your legs. Hold this Pose for 3-5 seconds with 5 repetitions</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">After this, bring yourself to <strong>Tadasana</strong> or the <em>Mountain Pose</em>, a standing pose of<strong> ease </strong>and to<strong> relax</strong>. <img class="size-medium wp-image-2364 aligncenter" src="wp-content/uploads/2018/04/Untitled-design-45-300x300.png" alt="Tadasana" width="300" height="300" /></span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Stay in this pose for about 10-20 seconds then go on <strong>Utkatanasana</strong> or the <em>Chair Pose. <img class="size-medium wp-image-2365 alignleft" src="wp-content/uploads/2018/04/Untitled-design-46-300x300.png" alt="Chair Pose" width="300" height="300" /></em></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">From Tadasana, bend your knees, sit back as if you are sitting on a chair. Raise your arms towards the sky. Broaden your chest and lift the torso. Draw attention to your feet, your heels should be pressing the floor with toes at ease. Hold this pose for 1 minute.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Release the Pose and go back to Tadasana. Find your ease, take a few deep breaths and bring awareness to your body.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Feel the energy you have experienced and use it for the rest of your day!</span></p>\r\n&nbsp;\r\n<h3 style="text-align: center;"><strong>Start Your Yoga Journey Today! Here is <a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener">Your FREE Guide</a>!</strong></h3>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2]</p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_text_align="center" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.0.106" header_font="||||||||" body_font="||||||||" body_text_align="center" body_font_size="15px" body_text_color="#0c71c3" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center" global_module="2367" saved_tabs="all"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106" text_orientation="center" global_module="2367" saved_tabs="all"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]</p>\r\n<strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong>\r\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Minute Morning Yoga Routine for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2352-revision-v1', '', '', '2018-04-07 01:45:17', '2018-04-07 01:45:17', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2391, 1, '2018-04-07 01:55:59', '2018-04-07 01:55:59', '[et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.105" custom_padding="0px|0px|0px|0px" next_background_color="#000000"][et_pb_fullwidth_header title="DOWNLOAD YOUR FREE GUIDE" text_orientation="center" _builder_version="3.0.105" title_font="||||||||" title_text_align="center" title_font_size="35px"]\r\n[/et_pb_fullwidth_header][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|70px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|0px|0px" _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\r\n<h2 style="text-align: center;"><span style="color: #993300;"><span style="color: #333399;">Get the Yoga for Beginners, An Easy Guide to Get Started.</span> </span></h2>\r\n<h2 style="text-align: center;"></h2>\r\n<h2 style="text-align: center;"><span style="color: #000000;">Includes 10 Basic Yoga Asanas for beginners. <span style="color: #ff0000;">Absolutely FREE!</span></span></h2>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0px|0px|0px|0px" _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="62%" module_alignment="center"]\r\n[/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" background_color="#e74d43" _builder_version="3.0.106"][et_pb_column type="4_4"][et_pb_code _builder_version="3.0.106" background_color="#edf000" text_orientation="center"][convertkit form=5173291][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.106" custom_padding="91px|0px|0|0px" prev_background_color="#000000" global_module="1767"][et_pb_row global_parent="1767" _builder_version="3.0.106"][et_pb_column type="4_4"][et_pb_text global_parent="1767" _builder_version="3.0.106"]\r\n<h6 style="text-align: center;">Copyright © 2018.Kahlmah.com All Rights Reserved</h6>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Sign Up', '', 'inherit', 'closed', 'closed', '', '1680-revision-v1', '', '', '2018-04-07 01:55:59', '2018-04-07 01:55:59', '', 1680, 'https://www.kahlmah.com/1680-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2393, 1, '2018-04-07 01:56:59', '2018-04-07 01:56:59', '[et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.105" custom_padding="0px|0px|0px|0px" next_background_color="#000000"][et_pb_fullwidth_header title="DOWNLOAD YOUR FREE GUIDE" text_orientation="center" _builder_version="3.0.105" title_font="||||||||" title_text_align="center" title_font_size="35px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_header][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|70px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|0px|0px" _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\r\n<h2 style="text-align: center;"><span style="color: #993300;"><span style="color: #333399;">Get the Yoga for Beginners, An Easy Guide to Get Started.</span> </span></h2>\r\n<h2 style="text-align: center;"></h2>\r\n<h2 style="text-align: center;"><span style="color: #000000;">Includes 10 Basic Yoga Asanas for beginners. <span style="color: #ff0000;">Absolutely FREE!</span></span></h2>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0px|0px|0px|0px" _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="62%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" background_color="#e74d43" _builder_version="3.0.106"][et_pb_column type="4_4"][et_pb_code _builder_version="3.0.106" background_color="#edf000" text_orientation="center"][convertkit form=5173291][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.106" custom_padding="91px|0px|0|0px" prev_background_color="#000000" global_module="1767"][et_pb_row global_parent="1767" _builder_version="3.0.106"][et_pb_column type="4_4"][et_pb_text global_parent="1767" _builder_version="3.0.106"]\r\n<h6 style="text-align: center;">Copyright © 2018.Kahlmah.com All Rights Reserved</h6>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Sign Up', '', 'inherit', 'closed', 'closed', '', '1680-revision-v1', '', '', '2018-04-07 01:56:59', '2018-04-07 01:56:59', '', 1680, 'https://www.kahlmah.com/1680-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2394, 1, '2018-04-07 01:58:33', '2018-04-07 01:58:33', '[et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-04-07 01:58:33', '2018-04-07 01:58:33', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2395, 1, '2018-04-07 02:05:49', '2018-04-07 02:05:49', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|32px|0px" global_module="1492" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>[/et_pb_text][et_pb_text _builder_version="3.0.105"]<p><span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span></p>[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="About Us Section" _builder_version="3.0.83" custom_padding="0px|0px|5px|0px"][et_pb_row custom_padding="112px|0px|23.5312px|0px" _builder_version="3.0.89"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||" header_font="||||||||" header_2_font="Poppins|500||on|||||" header_2_font_size="16px" header_2_text_color="rgba(0,0,0,0.2)" header_2_letter_spacing="1px" header_2_line_height="1.3em" custom_margin="||20px|" saved_tabs="all" locked="off"]<h2>About Us</h2>\r[/et_pb_text][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||" header_font="Raleway||||||||" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_text_color="#44d89e" header_3_line_height="1.4em"]<h1><span style="color: #825b4f;">"We believe that a healthy mind, body, and soul is a healthy life we should all aspire to live".</span></h1>\r[/et_pb_text][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||" text_font_size="15px" text_text_color="#486066" text_line_height="1.8em" header_font="||||||||"]<h4>What is Kahlmah?</h4>\r\n<em>Kahlmah</em> is a health and wellness blog, it aims to help women gain control of their health, promote health and wellbeing for all ages.We strongly believe that health comes from the inside out, and that Health is our True Wealth!\r[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/about/" button_text="Read More" button_alignment="center" _builder_version="3.0.105" custom_button="on" button_text_color="#e74d43" button_font="||||||||"] \r[/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-design-8.png" _builder_version="3.0.106" background_color="#ffffff" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" animation_style="slide" animation_direction="left" animation_intensity_slide="8%"] \r[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="103px|0px|0px|0px"][et_pb_fullwidth_code _builder_version="3.0.105" text_orientation="center"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Homepage Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class=&quot;adsbygoogle&quot;&lt;!-- [et_pb_line_break_holder] --&gt; 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Enter your details below and receive Free Newsletter.\r\n\r\nThank you for visiting!\r[/et_pb_testimonial][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt; (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt; google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt; enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt; });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|65px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" background_color="rgba(222,113,88,0.7)" _builder_version="3.0.105" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text background_layout="dark" _builder_version="3.0.105" text_font="Raleway||||||||" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="Raleway||||||||" header_font_size="24px" header_text_color="#ffffff" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" custom_margin="|||"]<h2 style="text-align: center;">Receive Free newsletter!</h2>\n<p style="text-align: center;"><span style="color: rgba(255, 255, 255, 0.84);">Enter your details to grab a copy of our latest newsletter on Health and Wellness. 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INSERT INTO `wp_fvfy_posts` VALUES (2398, 1, '2018-04-07 15:21:02', '2018-04-07 15:21:02', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.106" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="31px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_code _builder_version="3.0.106" text_orientation="center"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Leaderboard --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:inline-block;width:728px;height:90px"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="9155828501"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_fullwidth_code][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.625px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3125px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n<p class="p1">[social_warfare]</p>\r\n<p class="p1"><span class="s1">If you have not learned already, Yoga is a great way to lose weight and the best thing about doing Yoga is that you can do it anytime anywhere!</span></p>\r\n<p class="p1">[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Morning-Yoga-for-Weight-loss-2.png" align="center" _builder_version="3.0.106" max_width="65%"]</p>\r\n<p class="p1">[/et_pb_image][et_pb_text _builder_version="3.0.106" background_layout="light"]</p>\r\n\r\n<h3 class="p1"><strong><span class="s1">How does Yoga make you lose weight?</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is an active form of meditation that makes use of <strong>Asanas</strong> (Sanskrit word for poses), <strong>Pranayama</strong> (breathing) and <strong>Shatkarma</strong> (internal cleansing).</span></p>\r\n<p class="p1"><span class="s1">Each <em>Yoga</em> poses has a great impact on the body both <strong>physically</strong> and <strong>internally</strong>.</span></p>\r\n<p class="p1"><span class="s1">Depending on what pose you do, Yoga can make for an <strong>intense workout</strong> proven to be effective in <strong>losing weight</strong>.</span></p>\r\n<p class="p1"><span class="s1">This is because performing these Yoga poses <strong>stimulates the whole body</strong> increasing the demand for energy thus <strong>boosting metabolism</strong> consequently losing weight!</span></p>\r\n<p class="p1"><span class="s1">And Yoga’s awesomeness does not end there, with consistent Yoga practice you are going to <strong>develop your body’s strength and flexibility</strong>, you will be able to gain more control of your body.</span></p>\r\n<p class="p1"><span class="s1">You’ll be surprised one day you are holding yourself upside down!</span></p>\r\n<p class="p1"><span class="s1"><strong>Doing Yoga in the morning</strong>, in particular, is great for your metabolism. It is a good way to get yourself ready for the day ahead.</span></p>\r\n<p class="p1"><span class="s1">I personally love to do Yoga session just after I get out of bed. My routine is to drink a glass of water after I wake up and straight to the mat!</span></p>\r\n<p class="p1"><em><span class="s1">This 5 minute Yoga session is short and sweet but gives you that blasting energy for boosting metabolism for the rest of the day and lose weight without even trying!</span></em></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>First</strong>, start with <strong>Sukhasana</strong> or the <em>Easy Pose</em>, doing this pose allows you to acknowledge your purpose and listen to your body.</span></p>\r\n<img class="size-medium wp-image-2359 alignright" src="wp-content/uploads/2018/04/Untitled-design-40-300x300.png" alt="Sukhasana Pose" width="300" height="300" /><strong><em><span class="s1">To do this pose.</span></em></strong>\r\n\r\n<span class="s1">Down on the mat, bring yourself into a sitting position. Bend your knees, cross the shins as you widen your knees and place each foot beneath the opposite knee. Your legs should be forming a triangle.</span>\r\n<p class="p1"><span class="s1">Find your ease, relax your feet and draw attention to your upper body. Keep the back upright. You can place the hands on each knee with palms up or down it’s entirely up to how it feels comfortable to you.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths… you may close your eyes, this is the moment where you bring awareness to your body. You can move your head side to side or however feels better to you.</span></p>\r\n<p class="p1"><span class="s1">Stay in this position for 30 seconds or for 8 -10 deep breaths.</span></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">From Sukhasana, bring yourself to all fours. In Yoga, this means bringing your hands and knees on a tabletop position. Knees below the hips with wrist, elbows and shoulder perpendicular to the floor. Head on a neutral position, eyes looking down the floor.</span></p>\r\n<p class="p1"><span class="s1">Go on <strong>Adho Mukha Svanasana</strong> or <em>Downward Facing Dog Pose</em>. <img class="size-medium wp-image-2360 alignright" src="wp-content/uploads/2018/04/Untitled-design-41-300x300.png" alt="Downward Facing Dog Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this. </span></em></strong></p>\r\n<p class="p1"><span class="s1">Press your palms firmly on the floor, straighten the knees, while lifting the hips back towards the ceiling. Firm your shoulder blades against your back as you widen them, drawing them towards the tailbone. Keep the head in between your upper arms.</span></p>\r\n<p class="p1"><span class="s1">Hold this pose for 3 seconds. This Pose serves as a transition pose for this session.</span></p>\r\n<p class="p1"><span class="s1">However, the downward facing dog is a great resting stretch for your hamstrings and calves, relieving stress in general, strengthens the arms, relieves neck and back pain.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">From Downward Facing Dog, bring yourself to <strong>Plank Pose</strong>.</span></p>\r\n<p class="p1"><span class="s1"><strong><em>To do this.</em></strong><img class="size-medium wp-image-2361 alignleft" src="wp-content/uploads/2018/04/Untitled-design-42-300x300.png" alt="Plank Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths. Inhale and draw the torso forward until the arms are perpendicular to the floor, shoulders directly over the wrist and parallel to the floor.</span></p>\r\n<p class="p1"><span class="s1">Press on the palms of hands, spread the fingers pressing them to the floor to widen and strengthen the base of your hands.Firm the shoulder blades, spread them away from your spine, collarbones away from the sternum.</span></p>\r\n<p class="p1"><span class="s1">Engage the muscles in your abdomen, back, and thighs. Take a few deep breaths, hold the pose for 1 minute.</span></p>\r\n<p class="p1"><span class="s1">The Plank is a core blasting pose great for burning fat in your midsection, it also strengthens the arms, thighs, and legs.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Straight from the <strong>Plank Pose</strong> go back to <strong>Downward Facing Dog</strong>. <strong>Find your ease</strong>. You may modify this pose to what feels comfortable. Hold this pose for another 3 seconds.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Then shift to a <strong>Side Plank Pose</strong>.</span></p>\r\n<img class="size-medium wp-image-2362 alignleft" src="wp-content/uploads/2018/04/Untitled-design-43-300x300.png" alt="Side Plank Pose" width="300" height="300" />\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">Shift your body on to the right side. Right palm pressing firmly on the floor. Stack the left foot on top of the right foot. Take a deep breath, and slowly raise the left arm up towards the sky. Keep the whole body aligned. Hold this pose for 30 seconds.</span></p>\r\n<p class="p1"><span class="s1">Then, go back to Downward Facing Dog. Stay in the pose for another 3 seconds. Then go on the Side Plank Pose for the opposite side. Follow the previous instruction above for the opposite side.</span></p>\r\n<p class="p1"><span class="s1">After this, release the pose, you may go back to a downward facing dog or simply bring yourself to all fours. Take a few deep breaths and find your ease.</span></p>\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Next…</span></strong></p>\r\n<p class="p1"><span class="s1">Prepare for a <strong>Boat Pose</strong>. Another pose <strong>great for burning belly fat</strong> and <strong>toning the core muscles</strong>. </span></p>\r\n<p class="p1"><span class="s1"><img class="size-medium wp-image-2363 alignright" src="wp-content/uploads/2018/04/Untitled-design-44-300x300.png" alt="Boat Pose" width="300" height="300" /></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">Bring yourself to a sitting position with legs straight in front. Bring awareness to your back, keep the back straight while the neck and head over the shoulder.</span></p>\r\n<p class="p1"><span class="s1">Take a few deep breaths, exhale bend the knees, lean back slightly as you lift your feet off the ground, keeping the feet perpendicular to the floor, then extend the arms forward parallel to your legs. Hold this Pose for 3-5 seconds with 5 repetitions</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">After this, bring yourself to <strong>Tadasana</strong> or the <em>Mountain Pose</em>, a standing pose of<strong> ease </strong>and to<strong> relax</strong>. <img class="size-medium wp-image-2364 aligncenter" src="wp-content/uploads/2018/04/Untitled-design-45-300x300.png" alt="Tadasana" width="300" height="300" /></span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Stay in this pose for about 10-20 seconds then go on <strong>Utkatanasana</strong> or the <em>Chair Pose. <img class="size-medium wp-image-2365 alignleft" src="wp-content/uploads/2018/04/Untitled-design-46-300x300.png" alt="Chair Pose" width="300" height="300" /></em></span></p>\r\n<p class="p1"><strong><em><span class="s1">To do this.</span></em></strong></p>\r\n<p class="p1"><span class="s1">From Tadasana, bend your knees, sit back as if you are sitting on a chair. Raise your arms towards the sky. Broaden your chest and lift the torso. Draw attention to your feet, your heels should be pressing the floor with toes at ease. Hold this pose for 1 minute.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Release the Pose and go back to Tadasana. Find your ease, take a few deep breaths and bring awareness to your body.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Feel the energy you have experienced and use it for the rest of your day!</span></p>\r\n&nbsp;\r\n<h3 style="text-align: center;"><strong>Start Your Yoga Journey Today! Here is <a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener">Your FREE Guide</a>!</strong></h3>\r\n<p style="text-align: center;">[et_bloom_inline optin_id=optin_2]</p>\r\n<p class="p1"></p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_text_align="center" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.0.106" header_font="||||||||" body_font="||||||||" body_text_align="center" body_font_size="15px" body_text_color="#0c71c3" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center" global_module="2367" saved_tabs="all"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106" text_orientation="center" global_module="2367" saved_tabs="all"]&lt;script async src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;!-- Sidebar Ads --&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;ins class="adsbygoogle"&lt;!-- [et_pb_line_break_holder] --&gt; style="display:block"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-client="ca-pub-3969276751076094"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-slot="4859289990"&lt;!-- [et_pb_line_break_holder] --&gt; data-ad-format="auto"&gt;&lt;/ins&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;(adsbygoogle = window.adsbygoogle || []).push({});&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.105" saved_tabs="all"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]</p>\r\n<strong><span style="color: rgba(0, 0, 0, 0.39); font-family: Raleway;"><span style="font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-size: medium;"> for more information</span>.</span></strong>\r\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Minute Morning Yoga Routine for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2352-revision-v1', '', '', '2018-04-07 15:21:02', '2018-04-07 15:21:02', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
