INSERT INTO `wp_fvfy_posts` VALUES (2702, 1, '2018-04-26 20:26:58', '2018-04-26 20:26:58', '[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" _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 _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106" inline_fonts="Open Sans Condensed" background_layout="light"]\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_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="3.0.106" background_layout="light"] [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_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="3.0.106" 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', '', '', '2018-04-26 20:26:58', '2018-04-26 20:26:58', '', 536, 'https://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2704, 1, '2018-04-26 20:31:19', '2018-04-26 20:31:19', '[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|15px|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0|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)"][/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/2018/04/Untitled-design-49.png" _builder_version="3.0.106" max_width="90%" 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="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"] \r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px"][et_pb_row _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" inline_fonts="Open Sans Condensed"]<p style="text-align: center;"><span style="font-size: small; font-family: inherit; 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>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0px|0px|3px|0px" admin_label="row" _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"] [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[/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[/et_pb_image][et_pb_text _builder_version="3.0.105" background_size="initial" background_position="top_left" background_repeat="repeat"]<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[/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="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15" text_orientation="center"] \r[/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[/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[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&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_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_linkid = &quot;d5a6de2cdd705955d6a7ef498503df36&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = &quot;true&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;1505825288,B003TU29WA,B01A6B0ICC,B00Y2BGFIO&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_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105" custom_padding="2px|0px|11px|0px"][et_pb_row _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" inline_fonts="Open Sans Condensed"]<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[/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', '', '', '2018-04-26 20:31:19', '2018-04-26 20:31:19', '', 536, 'https://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2705, 1, '2018-04-26 20:31:49', '2018-04-26 20:31:49', '[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|15px|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0|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)"][/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/2018/04/Untitled-design-49.png" _builder_version="3.0.106" max_width="90%" 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="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"] \r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px"][et_pb_row _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" inline_fonts="Open Sans Condensed"]<p style="text-align: left;"><span style="font-size: small; font-family: inherit; 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>\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0px|0px|3px|0px" admin_label="row" _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"] [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[/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[/et_pb_image][et_pb_text _builder_version="3.0.105" background_size="initial" background_position="top_left" background_repeat="repeat"]<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[/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="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15" text_orientation="center"] \r[/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[/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[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&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_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_linkid = &quot;d5a6de2cdd705955d6a7ef498503df36&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = &quot;true&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;1505825288,B003TU29WA,B01A6B0ICC,B00Y2BGFIO&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_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105" custom_padding="2px|0px|11px|0px"][et_pb_row _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" inline_fonts="Open Sans Condensed"]<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[/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', '', '', '2018-04-26 20:31:49', '2018-04-26 20:31:49', '', 536, 'https://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2706, 1, '2018-04-26 20:51:45', '2018-04-26 20:51:45', '[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|15px|0px" saved_tabs="all" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|0|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[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-49.png" _builder_version="3.0.106" max_width="90%" 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="0|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" 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"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: left;"><span style="font-size: small; font-family: inherit; 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_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="3.0.106"]\r\n\r\n[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"]&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_linkid = "5774693b99d6c0c990ba452a90024022";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "0761159258,048629823X,B01IRPWUTS,B071GPZBQC";&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_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="3.0.106" 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', '', '', '2018-04-26 20:51:45', '2018-04-26 20:51:45', '', 536, 'https://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2707, 1, '2018-04-26 20:57:59', '2018-04-26 20:57:59', '[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|15px|0px" saved_tabs="all" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|0|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="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-49.png" _builder_version="3.0.106" max_width="90%" 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="3.0.105" 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"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: left;"><span style="font-size: small; font-family: inherit; 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_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="3.0.106"]\r\n\r\n[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"]&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_linkid = "5774693b99d6c0c990ba452a90024022";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "0761159258,048629823X,B01IRPWUTS,B071GPZBQC,B073F4R7GR,B00QXVNSE0,B06Y2H3N71,B016WEO4MM";&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_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="3.0.106" 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', '', '', '2018-04-26 20:57:59', '2018-04-26 20:57:59', '', 536, 'https://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2708, 1, '2018-04-26 21:01:43', '2018-04-26 21:01:43', '[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|15px|0px" saved_tabs="all" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|0|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="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-49.png" _builder_version="3.0.106" max_width="90%" 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="3.0.105" 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"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: left;"><span style="font-size: small; font-family: inherit; 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_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="3.0.106"]\r\n\r\n[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. 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INSERT INTO `wp_fvfy_posts` VALUES (2713, 1, '2018-04-27 19:58:00', '2018-04-27 19:58:00', '[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="0|0px|0|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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%"][/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="57px|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 strongly believe that our Health is our true Wealth. <span style="font-size: x-large;">A healthy mind, body, and soul is a healthy life we should all aspire to live</span>".</span></h1>[/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" 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header_text_align="center" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_text_color="#44d89e" header_3_line_height="1.4em" text_orientation="center"]<h3><span style="color: #e74d43;">Latest Articles</span></h3>\r[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="23.5312px|0px|1px|0px" _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_blog fullwidth="off" posts_number="9" include_categories="2" show_more="on" show_author="off" show_date="off" show_categories="off" show_pagination="off" offset_number="0" _builder_version="3.0.106" header_font="Raleway||||||||" body_font="Raleway||||||||" meta_font="||||||||" meta_font_size="14px"] \r[/et_pb_blog][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.89" locked="off"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_button button_url="http://www.kahlmah.com/blog/" button_text="More Articles" button_alignment="center" background_layout="dark" _builder_version="3.0.105" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#dd836e" button_border_width="2px" button_border_color="#e02b20" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off"] \r[/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105" custom_padding="47.0781px|0px|24px|0px"][et_pb_row custom_padding="0px|0px|3px|0px" _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="https://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-12.png" quote_icon="off" use_background_color="off" background_layout="light" portrait_width="50px" portrait_height="50px" _builder_version="3.0.106" body_font="Raleway||||||||" body_font_size="15px" body_text_color="#486066" body_line_height="1.8em"]<p style="text-align: left;">Hi there!</p>\r\nMy name is Rea, founder and the main author of Kahlmah. 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', '', '', '2018-04-27 19:58:00', '2018-04-27 19:58:00', '', 9, 'https://www.kahlmah.com/9-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2714, 1, '2018-04-27 20:00:59', '2018-04-27 20:00:59', '[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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" 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="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<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_column][/et_pb_row][et_pb_row custom_padding="19px|0px|1px|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"]<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>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Yoga for Weight Loss', '', 'inherit', 'closed', 'closed', '', '2029-revision-v1', '', '', '2018-04-27 20:00:59', '2018-04-27 20:00:59', '', 2029, 'https://www.kahlmah.com/2029-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2716, 1, '2018-04-27 20:03:12', '2018-04-27 20:03:12', '[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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" 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="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"]<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"]<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_column][/et_pb_row][et_pb_row custom_padding="19px|0px|1px|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"]<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>[/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', '', '', '2018-04-27 20:03:12', '2018-04-27 20:03:12', '', 2122, 'https://www.kahlmah.com/2122-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2718, 1, '2018-04-27 20:03:31', '2018-04-27 20:03:31', '[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|31px|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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" 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="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"]<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"]<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_column][/et_pb_row][et_pb_row custom_padding="19px|0px|1px|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"]<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>[/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', '', '', '2018-04-27 20:03:31', '2018-04-27 20:03:31', '', 2122, 'https://www.kahlmah.com/2122-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2719, 1, '2018-04-27 20:06:17', '2018-04-27 20:06:17', '[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|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" _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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" 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="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%"]<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>\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">[/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 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 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 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" _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', '', '', '2018-04-27 20:06:17', '2018-04-27 20:06:17', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2721, 1, '2018-04-27 20:07:20', '2018-04-27 20:07:20', '[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|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" _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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" 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="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%"]<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 <strong>losing weight!</strong></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 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>\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>\n<p>&nbsp;</p>\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>\n<div class="et_bloom_inline_form et_bloom_optin et_bloom_make_form_visible et_bloom_optin_2" data-success_action_details="redirect_url|http://www.kahlmah.com/thank-you-opt-in/">\n<div class="et_bloom_form_container  et_bloom_form_text_dark et_bloom_form_right et_bloom_inline_2_fields et_bloom_success_action">\n<div class="et_bloom_form_container_wrapper clearfix">\n<div class="et_bloom_header_outer">\n<div class="et_bloom_form_header et_bloom_header_text_light">\n<div class="et_bloom_form_text">\n<h2><span style="color: #000000;">DOWNLOAD YOUR FREE GUIDE</span></h2>\n<p style="box-sizing: content-box; margin: 0.5em 0px 0px; padding: 0px; border: 0px; outline: 0px; background-image: none; background-position: 0px 0px; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 14px; vertical-align: baseline; text-size-adjust: 100%; -webkit-font-smoothing: antialiased; color: rgba(0, 0, 0, 0.5); font-family: ''Open Sans'', Helvetica, Arial, Lucida, sans-serif; line-height: 1.6em;"><span style="box-sizing: content-box; margin: 0px; padding: 0px; border: 0px; outline: 0px; background: none 0px 0px; vertical-align: baseline; text-size-adjust: 100%; -webkit-font-smoothing: antialiased; line-height: 1em; color: #0000ff;">Get The Yoga for Beginners, An Easy Guide to Getting Started with Asanas</span></p>\n<p style="box-sizing: content-box; margin: 0.5em 0px 0px; padding: 0px; border: 0px; outline: 0px; background-image: none; background-position: 0px 0px; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 14px; vertical-align: baseline; text-size-adjust: 100%; -webkit-font-smoothing: antialiased; color: rgba(0, 0, 0, 0.5); font-family: ''Open Sans'', Helvetica, Arial, Lucida, sans-serif; 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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', '', '', '2018-04-27 20:07:20', '2018-04-27 20:07:20', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2723, 1, '2018-04-27 20:10:48', '2018-04-27 20:10:48', '[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="3.0.106" background_layout="light"]\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 Yoga Asanas for Fat Loss. <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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" module_alignment="center" show_in_lightbox="off" url_new_window="off" use_overlay="off" align="center" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on"]\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', '', '', '2018-04-27 20:10:48', '2018-04-27 20:10:48', '', 1680, 'https://www.kahlmah.com/1680-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2724, 1, '2018-04-27 20:15:02', '2018-04-27 20:15:02', '[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|15px|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0|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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" 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="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"] \r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px"][et_pb_row _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" inline_fonts="Open Sans Condensed"]<p style="text-align: left;"><span style="font-size: small; font-family: inherit; 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[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0px|0px|3px|0px" admin_label="row" _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"][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[/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[/et_pb_image][et_pb_text _builder_version="3.0.105" background_size="initial" background_position="top_left" background_repeat="repeat"]<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[/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="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15" text_orientation="center"] \r[/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[/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[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&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_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_linkid = &quot;d5a6de2cdd705955d6a7ef498503df36&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = &quot;true&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;1505825288,B003TU29WA,B01A6B0ICC,B00Y2BGFIO&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_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_linkid = &quot;5774693b99d6c0c990ba452a90024022&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = &quot;0761159258,B071GPZBQC,B06Y2H3N71,B016WEO4MM&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_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105" custom_padding="2px|0px|11px|0px"][et_pb_row _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" inline_fonts="Open Sans Condensed"]<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[/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', '', '', '2018-04-27 20:15:02', '2018-04-27 20:15:02', '', 536, 'https://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2726, 1, '2018-04-27 20:17:56', '2018-04-27 20:17:56', '[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\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][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" prev_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" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" /][/et_pb_column][/et_pb_row][/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="3.0.106" background_layout="light"] [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_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', '', '', '2018-04-27 20:17:56', '2018-04-27 20:17:56', '', 148, 'https://www.kahlmah.com/148-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2728, 1, '2018-04-27 20:23:06', '2018-04-27 20:23:06', '[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="3.0.89" 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" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" /][/et_pb_column][/et_pb_row][/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="3.0.106" background_layout="light"]\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\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_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', '', '', '2018-04-27 20:23:06', '2018-04-27 20:23:06', '', 148, 'https://www.kahlmah.com/148-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2730, 1, '2018-04-27 20:28:41', '2018-04-27 20:28:41', '[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|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="3.0.106" 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 <strong>losing weight!</strong></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_1]</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_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', '', '', '2018-04-27 20:28:41', '2018-04-27 20:28:41', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2731, 1, '2018-04-27 20:38:30', '2018-04-27 20:38:30', '[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|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="3.0.106" 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 <strong>losing weight!</strong></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;">[convertkit form=5173281]</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_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', '', '', '2018-04-27 20:38:30', '2018-04-27 20:38:30', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2735, 1, '2018-04-27 20:45:38', '2018-04-27 20:45:38', '[et_pb_row custom_padding="19px|0px|1px|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', '', '', '2018-04-27 20:45:38', '2018-04-27 20:45:38', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2736, 1, '2018-04-27 20:45:46', '2018-04-27 20:45:46', '[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|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="3.0.106" 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 <strong>losing weight!</strong></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>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"></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_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', '', '', '2018-04-27 20:45:46', '2018-04-27 20:45:46', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2737, 1, '2018-04-27 20:47:43', '2018-04-27 20:47:43', '[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|31px|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="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|9px|0px" prev_background_color="#000000"][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"][et_pb_text _builder_version="3.0.106"]\r\n<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\n[/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\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.0.106"]\r\n<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\n[/et_pb_text][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n<h4 style="text-align: center;"><span style="color: #800000;"><strong>Get your Free Yoga Guide today!</strong></span></h4>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.106"]\r\n<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"][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>\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"]</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_column][/et_pb_row][et_pb_row custom_padding="19px|0px|1px|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\r\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>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '9 Yoga Poses to Improve Flexibility for Beginners', '', 'inherit', 'closed', 'closed', '', '2122-revision-v1', '', '', '2018-04-27 20:47:43', '2018-04-27 20:47:43', '', 2122, 'https://www.kahlmah.com/2122-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2738, 1, '2018-04-27 20:47:45', '2018-04-27 20:47:45', '[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|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="3.0.106" 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 <strong>losing weight!</strong></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>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 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_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', '', '', '2018-04-27 20:47:45', '2018-04-27 20:47:45', '', 2352, 'https://www.kahlmah.com/2352-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2740, 1, '2018-04-27 20:51:12', '2018-04-27 20:51:12', '[et_pb_row custom_padding="19px|0px|1px|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', '', '', '2018-04-27 20:51:12', '2018-04-27 20:51:12', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2741, 1, '2018-04-27 20:52:43', '2018-04-27 20:52:43', '[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|31px|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="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|9px|0px" prev_background_color="#000000"][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"][et_pb_text _builder_version="3.0.106"]\r\n<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\n[/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\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.0.106"]\r\n<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\n[/et_pb_text][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n<h4 style="text-align: center;"><span style="color: #800000;"><strong>Get your Free Yoga Guide today!</strong></span></h4>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n\r\n&nbsp;\r\n\r\n&nbsp;\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;"></p>\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px" text_orientation="center"]\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"]</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_column][/et_pb_row][et_pb_row custom_padding="19px|0px|1px|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\r\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>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '9 Yoga Poses to Improve Flexibility for Beginners', '', 'inherit', 'closed', 'closed', '', '2122-revision-v1', '', '', '2018-04-27 20:52:43', '2018-04-27 20:52:43', '', 2122, 'https://www.kahlmah.com/2122-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2743, 1, '2018-04-27 21:03:55', '2018-04-27 21:03:55', '[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="0|0px|0|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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section]', 'Opt in page 1', '', 'inherit', 'closed', 'closed', '', '1492-revision-v1', '', '', '2018-04-27 21:03:55', '2018-04-27 21:03:55', '', 1492, 'https://www.kahlmah.com/1492-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2744, 1, '2018-04-27 21:05:14', '2018-04-27 21:05:14', '[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="0|0px|0|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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" 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="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|23.5312px|0px" _builder_version="3.0.105"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"] [social_warfare]\r\n\r\n<em>Yoga</em> has become more and more popular in the health and fitness industry and it is not hard to understand why.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-poses-for-beginners-1.png" _builder_version="3.0.106" max_width="58%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.0.106" background_size="initial" background_position="top_left" background_repeat="repeat" background_layout="light"]\r\n<h3>What is Yoga?</h3>\r\n&nbsp;\r\n\r\n<em>A little history…</em> <em>Yoga</em> is actually a broad term for a variety of physical, mental and spiritual discipline which originated in ancient India. In the West, the term Yoga refers mainly to <em>Hatha Yoga</em> a kind of yoga which gives focus on building physical and mental strength through <span style="color: #800000;"><em>Asanas </em></span>(yoga postures), <span style="color: #800000;"><em>Pranayama</em></span> (yoga breathing), <span style="color: #800000;"><em>Mudra</em></span> (body gestures) and <span style="color: #800000;"><em>Shatkarma</em></span> (internal cleansing).\r\n\r\nThere are thousands of yoga postures derived from contemporary gurus, <em>yogis</em> (a master of yoga) and contemporary writings. Through time these have been adapted and modified in the modern day yoga to achieve the goal of each individual practicing yoga.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Why should you try Yoga?</h4>\r\n&nbsp;\r\n\r\nYoga has a <em>holistic approach</em> in terms of how it impacts an individual’s health. It guides you to attain that stronger inner sense of well being. It has been said that health comes from the inside out, yoga has this perfect balance of physical and mental benefits. Some of these benefits are:\r\n<ul>\r\n 	<li>Improve flexibility</li>\r\n 	<li>Improve muscle strength</li>\r\n 	<li>Improve balance</li>\r\n 	<li>Great way to tone your body</li>\r\n 	<li>Increase metabolism</li>\r\n 	<li>Reduce stress and anxiety</li>\r\n 	<li>Increase energy level</li>\r\n 	<li>Improve blood circulation</li>\r\n 	<li>Alleviate muscle pain</li>\r\n 	<li>and many more…</li>\r\n</ul>\r\n&nbsp;\r\n\r\nYoga is more than just poses, Yoga has this unique combination of strength, flexibility, ease, and relaxation. It is a powerful exercise of both the body and mind.\r\n\r\nAnother great thing about yoga is that it is <em>for all ages</em>. There are different levels and variety of poses that can be modified for your needs. It’s a perfect exercise that can easily be fit into your schedule. You can do yoga anytime and anywhere!\r\n\r\n<strong>Are you ready to go on a journey with Yoga?</strong>\r\n\r\nI really wish you would! Here''s a little treat for you, a downloadable e-book containing some personal tips and a guide to some of the fundamental poses of Yoga.\r\n<h5 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #800000;"><strong>Download Your FREE Yoga Guide!</strong></span></a></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p style="text-align: justify;"><span style="font-size: 20px; text-align: left;">I first became interested in yoga when I took Adriene’s 30 day Yoga journey on youtube. I love the way she teaches yoga. She runs a youtube channel of yoga class called “</span><a style="font-size: 20px; text-align: left;" href="https://www.youtube.com/channel/UCFKE7WVJfvaHW5q283SxchA" target="_blank" rel="noopener">Yoga with Adriene</a><span style="font-size: 20px; text-align: left;">” a great resource to start your yoga journey. Try these </span><strong style="font-size: 20px; text-align: left;"><em>10 Basic Yoga Poses</em></strong><span style="font-size: 20px; text-align: left;"> to start with.</span></p>\r\n&nbsp;\r\n<div class="et_bloom_inline_form et_bloom_optin et_bloom_make_form_visible et_bloom_optin_2" data-success_action_details="redirect_url|http://www.kahlmah.com/thank-you-opt-in/">\r\n<div class="et_bloom_form_container et_bloom_form_text_dark et_bloom_form_right et_bloom_inline_2_fields et_bloom_success_action">\r\n\r\n&nbsp;\r\n\r\n</div>\r\n</div>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;">10 Easy Yoga Poses (Asanas)</h4>\r\n&nbsp;\r\n\r\n<strong><em>1. The Easy Pose (Sukhasana)</em></strong>\r\n\r\nA great pose to ease your body and relax. I personally love this pose, not because it’s easy but because it allows you to just be in the moment, listen to your body and get into a meditative state.\r\n\r\nhttps://www.youtube.com/watch?v=zLvJD7iKVhw\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em>2.Mountain Pose (Tadasana)</em></strong>\r\n\r\nThis is a starting position of all yoga poses, a steady standing position like a mountain hence the name. A bit like the easy pose but in standing position. An easy beginning pose where you get in tune with your body.\r\n\r\nhttps://www.youtube.com/watch?v=NYhH8Gr35cI\r\n\r\n&nbsp;\r\n\r\n<strong><em>3. Tree Pose (Vrikshasana)</em></strong>\r\n\r\nThis pose represents a steady stance of a tree, it is a great pose for improving your balance and strengthening your leg and back muscles.\r\n\r\nhttps://www.youtube.com/watch?v=yVE4XXFFO70&amp;t=278s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em>4. Downward Facing Dog Pose (Adho Mukho Svanasana)</em></strong>\r\n\r\nThis a basic stretching yoga pose. It stretches your hamstrings, chest and lengthens your spine. One the most common Yoga poses, slightly challenging for beginners but you can make variations to suit your level and then progress.\r\n\r\nhttps://www.youtube.com/watch?v=j97SSGsnCAQ\r\n\r\n&nbsp;\r\n\r\n<strong><em>5. Triangle Pose (Trikonasana)</em></strong>\r\n\r\nAnother great stretching pose. This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.\r\n\r\nhttps://www.youtube.com/watch?v=upFYlxZHif0\r\n\r\n&nbsp;\r\n\r\n<strong><em>6. Chair Pose (Utkatasana)</em></strong>\r\n\r\nThis is a slightly intense pose that will strengthen your leg and arm muscles. Also great for balance. Take your time in this pose, stay focus and slowly develop that strength.\r\n\r\nhttps://www.youtube.com/watch?v=ySafTekJ3Ls\r\n\r\n&nbsp;\r\n\r\n<strong><em>7. Cobra Pose  (Bhujangasana)</em></strong>\r\n\r\nThis pose strengthens your lower back muscle and will improve flexibility in your spine. One of my favorite pose, not only that it’s great for the back, it’s good for toning your legs too.\r\n\r\nhttps://www.youtube.com/watch?v=n6jrC6WeF84\r\n\r\n&nbsp;\r\n\r\n<strong><em>8. Extended Child’s Pose</em></strong>\r\n\r\nA restful pose to let go and surrender. This one is my number 1 favorite of all, and I think it’s true to most people practicing yoga because it’s a very relaxing pose especially after doing the other more advanced poses. This is a great yoga pose to start your morning just before you get out of bed.\r\n\r\nhttps://www.youtube.com/watch?v=eqVMAPM00DM&amp;t=277s\r\n\r\n&nbsp;\r\n\r\n<strong><em>9. Forward Fold Pose (Uttanasana)</em></strong>\r\n\r\nAnother great stretching pose for your hamstrings. A good smooth pose to let go. I particularly love this pose for my legs, this is great for toning your thighs, moving your hips up and down makes it even better to strengthen your legs.\r\n\r\nhttps://www.youtube.com/watch?v=g7Uhp5tphAs\r\n\r\n&nbsp;\r\n\r\n<strong>10. Cat Cow Pose</strong>\r\n\r\nThis is a great pose for the spine and back. A fairly easy pose but this pose really helped me with my back, also great for the core.\r\n\r\nhttps://www.youtube.com/watch?v=y39PrKY_4JM\r\n\r\n&nbsp;\r\n\r\nWith those 10 basic yoga poses, you should already start to feel what it can do to your body and how it can relax your mind. The more you do these poses they become easier and you can then progress to a more challenging pose.\r\n\r\nEnjoy your practice and remember to take your time, feel and be in the moment. Celebrate that energy with your body.\r\n<p style="text-align: center;"></p>\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="15px" text_orientation="center"]\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.105" header_font="|||||on|||" 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 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 style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|5px|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 style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '10 Easy Yoga Poses for Beginners', '', 'inherit', 'closed', 'closed', '', '1021-revision-v1', '', '', '2018-04-27 21:05:14', '2018-04-27 21:05:14', '', 1021, 'https://www.kahlmah.com/1021-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2745, 1, '2018-04-27 21:11:47', '2018-04-27 21:11:47', '[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="0|0px|0|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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" 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="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|23.5312px|0px" _builder_version="3.0.105"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"] [social_warfare]\r\n\r\n<em>Yoga</em> has become more and more popular in the health and fitness industry and it is not hard to understand why.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-poses-for-beginners-1.png" _builder_version="3.0.106" max_width="58%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.0.106" background_size="initial" background_position="top_left" background_repeat="repeat" background_layout="light"]\r\n<h3>What is Yoga?</h3>\r\n&nbsp;\r\n\r\n<em>A little history…</em> <em>Yoga</em> is actually a broad term for a variety of physical, mental and spiritual discipline which originated in ancient India. In the West, the term Yoga refers mainly to <em>Hatha Yoga</em> a kind of yoga which gives focus on building physical and mental strength through <span style="color: #800000;"><em>Asanas </em></span>(yoga postures), <span style="color: #800000;"><em>Pranayama</em></span> (yoga breathing), <span style="color: #800000;"><em>Mudra</em></span> (body gestures) and <span style="color: #800000;"><em>Shatkarma</em></span> (internal cleansing).\r\n\r\nThere are thousands of yoga postures derived from contemporary gurus, <em>yogis</em> (a master of yoga) and contemporary writings. Through time these have been adapted and modified in the modern day yoga to achieve the goal of each individual practicing yoga.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Why should you try Yoga?</h4>\r\n&nbsp;\r\n\r\nYoga has a <em>holistic approach</em> in terms of how it impacts an individual’s health. It guides you to attain that stronger inner sense of well being. It has been said that health comes from the inside out, yoga has this perfect balance of physical and mental benefits. Some of these benefits are:\r\n<ul>\r\n 	<li>Improve flexibility</li>\r\n 	<li>Improve muscle strength</li>\r\n 	<li>Improve balance</li>\r\n 	<li>Great way to tone your body</li>\r\n 	<li>Increase metabolism</li>\r\n 	<li>Reduce stress and anxiety</li>\r\n 	<li>Increase energy level</li>\r\n 	<li>Improve blood circulation</li>\r\n 	<li>Alleviate muscle pain</li>\r\n 	<li>and many more…</li>\r\n</ul>\r\n&nbsp;\r\n\r\nYoga is more than just poses, Yoga has this unique combination of strength, flexibility, ease, and relaxation. It is a powerful exercise of both the body and mind.\r\n\r\nAnother great thing about yoga is that it is <em>for all ages</em>. There are different levels and variety of poses that can be modified for your needs. It’s a perfect exercise that can easily be fit into your schedule. You can do yoga anytime and anywhere!\r\n\r\n<strong>Are you ready to go on a journey with Yoga?</strong>\r\n\r\nI really wish you would! Here''s a little treat for you, a downloadable e-book containing some personal tips and a guide to some of the fundamental poses of Yoga.\r\n<h5 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #800000;"><strong>Download Your FREE Yoga Guide!</strong></span></a></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p style="text-align: justify;"><span style="font-size: 20px; text-align: left;">I first became interested in yoga when I took Adriene’s 30 day Yoga journey on youtube. I love the way she teaches yoga. She runs a youtube channel of yoga class called “</span><a style="font-size: 20px; text-align: left;" href="https://www.youtube.com/channel/UCFKE7WVJfvaHW5q283SxchA" target="_blank" rel="noopener">Yoga with Adriene</a><span style="font-size: 20px; text-align: left;">” a great resource to start your yoga journey. Try these </span><strong style="font-size: 20px; text-align: left;"><em>10 Basic Yoga Poses</em></strong><span style="font-size: 20px; text-align: left;"> to start with.</span></p>\r\n&nbsp;\r\n<div class="et_bloom_inline_form et_bloom_optin et_bloom_make_form_visible et_bloom_optin_2" data-success_action_details="redirect_url|http://www.kahlmah.com/thank-you-opt-in/">\r\n<div class="et_bloom_form_container et_bloom_form_text_dark et_bloom_form_right et_bloom_inline_2_fields et_bloom_success_action">\r\n\r\n&nbsp;\r\n\r\n</div>\r\n</div>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;">10 Easy Yoga Poses (Asanas)</h4>\r\n&nbsp;\r\n\r\n<strong><em>1. The Easy Pose (Sukhasana)</em></strong>\r\n\r\nA great pose to ease your body and relax. I personally love this pose, not because it’s easy but because it allows you to just be in the moment, listen to your body and get into a meditative state.\r\n\r\nhttps://www.youtube.com/watch?v=zLvJD7iKVhw\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em>2.Mountain Pose (Tadasana)</em></strong>\r\n\r\nThis is a starting position of all yoga poses, a steady standing position like a mountain hence the name. A bit like the easy pose but in standing position. An easy beginning pose where you get in tune with your body.\r\n\r\nhttps://www.youtube.com/watch?v=NYhH8Gr35cI\r\n\r\n&nbsp;\r\n\r\n<strong><em>3. Tree Pose (Vrikshasana)</em></strong>\r\n\r\nThis pose represents a steady stance of a tree, it is a great pose for improving your balance and strengthening your leg and back muscles.\r\n\r\nhttps://www.youtube.com/watch?v=yVE4XXFFO70&amp;t=278s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em>4. Downward Facing Dog Pose (Adho Mukho Svanasana)</em></strong>\r\n\r\nThis a basic stretching yoga pose. It stretches your hamstrings, chest and lengthens your spine. One the most common Yoga poses, slightly challenging for beginners but you can make variations to suit your level and then progress.\r\n\r\nhttps://www.youtube.com/watch?v=j97SSGsnCAQ\r\n\r\n&nbsp;\r\n\r\n<strong><em>5. Triangle Pose (Trikonasana)</em></strong>\r\n\r\nAnother great stretching pose. This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.\r\n\r\nhttps://www.youtube.com/watch?v=upFYlxZHif0\r\n\r\n&nbsp;\r\n\r\n<strong><em>6. Chair Pose (Utkatasana)</em></strong>\r\n\r\nThis is a slightly intense pose that will strengthen your leg and arm muscles. Also great for balance. Take your time in this pose, stay focus and slowly develop that strength.\r\n\r\nhttps://www.youtube.com/watch?v=ySafTekJ3Ls\r\n\r\n&nbsp;\r\n\r\n<strong><em>7. Cobra Pose  (Bhujangasana)</em></strong>\r\n\r\nThis pose strengthens your lower back muscle and will improve flexibility in your spine. One of my favorite pose, not only that it’s great for the back, it’s good for toning your legs too.\r\n\r\nhttps://www.youtube.com/watch?v=n6jrC6WeF84\r\n\r\n&nbsp;\r\n\r\n<strong><em>8. Extended Child’s Pose</em></strong>\r\n\r\nA restful pose to let go and surrender. This one is my number 1 favorite of all, and I think it’s true to most people practicing yoga because it’s a very relaxing pose especially after doing the other more advanced poses. This is a great yoga pose to start your morning just before you get out of bed.\r\n\r\nhttps://www.youtube.com/watch?v=eqVMAPM00DM&amp;t=277s\r\n\r\n&nbsp;\r\n\r\n<strong><em>9. Forward Fold Pose (Uttanasana)</em></strong>\r\n\r\nAnother great stretching pose for your hamstrings. A good smooth pose to let go. I particularly love this pose for my legs, this is great for toning your thighs, moving your hips up and down makes it even better to strengthen your legs.\r\n\r\nhttps://www.youtube.com/watch?v=g7Uhp5tphAs\r\n\r\n&nbsp;\r\n\r\n<strong>10. Cat Cow Pose</strong>\r\n\r\nThis is a great pose for the spine and back. A fairly easy pose but this pose really helped me with my back, also great for the core.\r\n\r\nhttps://www.youtube.com/watch?v=y39PrKY_4JM\r\n\r\n&nbsp;\r\n\r\nWith those 10 basic yoga poses, you should already start to feel what it can do to your body and how it can relax your mind. The more you do these poses they become easier and you can then progress to a more challenging pose.\r\n\r\nEnjoy your practice and remember to take your time, feel and be in the moment. Celebrate that energy with your body.\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="15px" text_orientation="center"]\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.105" header_font="|||||on|||" 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 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 style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|5px|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 style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '10 Easy Yoga Poses for Beginners', '', 'inherit', 'closed', 'closed', '', '1021-revision-v1', '', '', '2018-04-27 21:11:47', '2018-04-27 21:11:47', '', 1021, 'https://www.kahlmah.com/1021-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2746, 1, '2018-04-27 21:26:47', '2018-04-27 21:26:47', '', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-04-27 21:26:47', '2018-04-27 21:26:47', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2747, 1, '2018-04-27 21:29:27', '2018-04-27 21:29:27', '[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="0|0px|0|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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/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"> [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;">[convertkit form=5173281]</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"></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="3.0.105" 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_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', '', '', '2018-04-27 21:29:27', '2018-04-27 21:29:27', '', 1231, 'https://www.kahlmah.com/1231-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2748, 1, '2018-04-27 21:30:58', '2018-04-27 21:30:58', '[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="0|0px|0|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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/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"> [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;">[convertkit form=5173281]</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_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', '', '', '2018-04-27 21:30:58', '2018-04-27 21:30:58', '', 1231, 'https://www.kahlmah.com/1231-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2749, 1, '2018-04-27 21:32:34', '2018-04-27 21:32:34', '[et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="47.4375px|0px|0|0px"][et_pb_row custom_padding="23.7188px|0px|0|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106"]<h1><span style="color: #800000;">Congratulations! </span></h1>\r\n&nbsp;\r\n<h4>An email confirmation containing your Free guide is on the way to your inbox...</h4>\r\n&nbsp;\r\n<h5>Before you go I want you to watch this video presentation of <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA"><span style="color: #0000ff;">Yoga Burn</span></a> the yoga program I personally use and recommend it''s an example of a Yoga program strategically tailored to create results!</h5>\r\n&nbsp;\r[/et_pb_text][et_pb_text _builder_version="3.0.106"]<h1 style="text-align: center;">You''ll learn <span style="color: #ff6600;">strategies</span> like...</h1>\r[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Screen-Shot-2018-03-19-at-18.46.16.png" align="center" _builder_version="3.0.106"] \r[/et_pb_image][et_pb_text _builder_version="3.0.106"]<h3 style="text-align: center;">So, I highly recommend you to watch it!</h3>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|0|0px" _builder_version="3.0.106"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-39.png" url="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" align="center" _builder_version="3.0.106"] \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="0|0px|0|0px"][et_pb_row custom_padding="66px|0px|23.5312px|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"]<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>\r[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.106" custom_padding="91px|0px|0|0px" global_module="1767"][et_pb_row _builder_version="3.0.106"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106"]<h6 style="text-align: center;">Copyright © 2018.Kahlmah.com All Rights Reserved</h6>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Thank You Opt In', '', 'inherit', 'closed', 'closed', '', '1750-revision-v1', '', '', '2018-04-27 21:32:34', '2018-04-27 21:32:34', '', 1750, 'https://www.kahlmah.com/1750-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2751, 1, '2018-04-27 21:38:23', '2018-04-27 21:38:23', '[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><p style="text-align: center;">\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-04-27 21:38:23', '2018-04-27 21:38:23', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2752, 1, '2018-04-27 21:39:10', '2018-04-27 21:39:10', '[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="0|0px|0|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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/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"][et_pb_row custom_padding="0px|0px|23.5312px|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"] [social_warfare]\r\n\r\nHey there aspiring Yogis! If you have started practicing yoga you must know by now that <span class="s1">Yoga is a great exercise, all the more so in achieving a strong core, this is because yoga is a whole body work out.</span>\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-poses-for-strong-core.png" align="center" _builder_version="3.0.105" max_width="60%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.0.106" background_layout="light"]\r\n<p class="p1"><span class="s1">The core is consist of a few muscle groups, these muscles include our four major abdominal muscles ( Transverse abdominis, Rectus abdominis, Internal and external obliques), the back muscles and the gluteus muscles.</span></p>\r\n<p class="p1" style="text-align: left;"><span class="s1">In order to have a strong core, you need an exercise that allows you to engage as many core muscle groups, and <a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">Yoga</a> can give you just that!</span></p>\r\n\r\n<h5 style="text-align: center;">Are you ready to go on a wonderful journey with Yoga?</h5>\r\n<h5 style="text-align: center;"><span style="color: #800000;"><a style="color: #800000;" href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><strong>Here is Your FREE Guide!</strong></a></span></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n&nbsp;\r\n<p class="p1" style="text-align: center;"><strong><span class="s1">These are the 7 Yoga Poses to Build  a Strong Core</span></strong></p>\r\n<p class="p1"><strong><span class="s1">1. Plank pose (Kumbhakasana)</span></strong></p>\r\n<p class="p1"><span class="s1">The plank pose is good for overall body strength but particularly great for your core.</span></p>\r\n<p class="p1"><span class="s1">Perfect for toning muscles in the abdomen, chest, and back. It s</span><span class="s1">trengthens the arms, wrist, and shoulders.</span></p>\r\n<p class="p1"><span class="s1"><span style="color: #ff0000;">Tip &amp; FYI</span>: When I first started this pose I had trouble with my wrist, and I found that it was because I was putting too much pressure on my wrist rather than the whole hand.</span></p>\r\n<p class="p1"><span class="s1">Carpal bones (bones in the wrist) have thinner cartilage, these bones are not designed to hold too much weight.</span></p>\r\n<p class="p1"><span class="s1">Therefore when doing any pose that’s putting pressure on your wrist it is very important to utilize the strength of the whole hand.</span></p>\r\nhttps://www.youtube.com/watch?v=OMR5ikcgWaI\r\n<p class="p1"><strong><span class="s1">2. Side Plank Pose</span></strong></p>\r\n<p class="p1"><span class="s1">Side plank pose is a balancing pose that strengthens your core muscles especially the abdominal muscles. </span><span class="s1">This pose improves balance and concentration. You must pay attention to the alignment of your body.</span></p>\r\n<p class="p1"><span class="s1">The same thing with the plank pose, pay attention to your hands and wrist, and really press on your fingers, distribute the weight to the whole hands.</span></p>\r\nhttps://www.youtube.com/watch?v=krrxMqVQPCU\r\n<p class="p1"><strong><span class="s1">3. Dolphin Plank Pose</span></strong></p>\r\n<p class="p1"><span class="s1">An excellent variation of the plank pose, when doing this pose moving your hips up and down gives you that extra toning of your core muscles particularly the abdominal muscles.</span></p>\r\nhttps://www.youtube.com/watch?v=yvX3srDp6dE\r\n<p class="p1"><strong><span class="s1">4. Boat Pose</span></strong></p>\r\n<p class="p1"><span class="s1">Boat Pose engages the overall strength of the core muscles. A great pose to engage the gluteus muscles. This pose also improves balance and aids in digestion. </span></p>\r\nhttps://www.youtube.com/watch?v=kHwDDEz1DZ0\r\n<p class="p1"><strong><span class="s1">5. Three Legged Downward Facing Dog</span></strong></p>\r\n<p class="p1"><span class="s1">A variation of the Downward Facing Dog which is great for the core muscles. The extra movement of lifting the legs up engages the core muscles even more.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n<p class="p1"><strong><span class="s1">6. Upward Facing Dog</span></strong></p>\r\n<p class="p1"><span class="s1">The upward facing dog is another variation that''s great exercise for the core muscles because this pose incorporates, downward facing dog and the plank pose. A sequence of core blasting movements.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n<p class="p1"><strong><span class="s1">7. Telasana</span></strong></p>\r\n<p class="p1"><span class="s1">A very powerful pose for core strengthening exercise. But I must warn you this is not a beginner pose as this pose requires good strength in your arms to lift your body up. However, I highly recommend this pose for developing a strong core. </span></p>\r\n<p class="p1"><span class="s1">There are variations you can do to make it easier for you. </span><span class="s1">For this pose, I strongly recommend using a <a href="https://www.amazon.co.uk/gp/product/B01GKX6YTG/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B01GKX6YTG&amp;linkId=a1b4249eadff38e977cce53e20fd86d1" target="_blank" rel="noopener">yoga block.</a></span>, the <a href="https://www.amazon.co.uk/gp/product/B01GKX6YTG/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B01GKX6YTG&amp;linkId=a1b4249eadff38e977cce53e20fd86d1" target="_blank" rel="noopener">block</a> makes it easier to execute.</p>\r\nhttps://www.youtube.com/watch?v=rToBf7KTmc0\r\n<p style="text-align: center;"></p>\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|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.105" header_font="|||||on|||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|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\r\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>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '7 Yoga Poses for A Strong Core', '', 'inherit', 'closed', 'closed', '', '1459-revision-v1', '', '', '2018-04-27 21:39:10', '2018-04-27 21:39:10', '', 1459, 'https://www.kahlmah.com/1459-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2754, 1, '2018-04-27 21:53:56', '2018-04-27 21:53:56', '[et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.105" custom_padding="0px|0px|0px|0px"][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[/et_pb_fullwidth_header][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|35px|0px"][et_pb_row custom_padding="0px|0px|0px|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" text_font="||||||||" ul_font="||||||||" inline_fonts="Anton"]<p style="text-align: center;"><span style="color: #993300;"><span style="color: #333399;"><span style="color: #000000; font-size: x-large;">Get the</span> <span style="font-size: xx-large; font-family: Anton; font-weight: normal;">Yoga for Beginners, An Easy Guide to Get Started.</span></span><span style="font-size: xx-large; font-family: Anton; font-weight: normal;"> </span></span></p>\n<h2 style="text-align: center;"></h2>\n<h1 style="text-align: center;"><span style="color: #000000;"><span style="font-size: x-large;">Includes</span> <span style="color: #333399;"><span style="font-size: xx-large; font-family: Anton; font-weight: normal;">10 Yoga Asanas for Fast Fat Loss</span>.</span> <span style="color: #ff0000; font-size: x-large;">Absolutely FREE!</span></span></h1>[/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" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" align="center" _builder_version="3.0.106" max_width="60%" module_alignment="center"] \r[/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" _builder_version="3.0.47" parallax="off" parallax_method="on"][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 fb_built="1" _builder_version="3.0.106" custom_padding="91px|0px|0|0px" global_module="1767"][et_pb_row _builder_version="3.0.106"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106"]<h6 style="text-align: center;">Copyright © 2018.Kahlmah.com All Rights Reserved</h6>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Sign Up', '', 'inherit', 'closed', 'closed', '', '1680-revision-v1', '', '', '2018-04-27 21:53:56', '2018-04-27 21:53:56', '', 1680, 'https://www.kahlmah.com/1680-revision-v1/', 0, 'revision', '', 0);
