INSERT INTO `wp_fvfy_posts` VALUES (3447, 1, '2018-07-08 21:08:13', '2018-07-08 21:08:13', '', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-07-08 21:08:13', '2018-07-08 21:08:13', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3448, 1, '2018-07-08 21:08:17', '2018-07-08 21:08:17', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _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', '', '', '2018-07-08 21:08:17', '2018-07-08 21:08:17', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3449, 1, '2018-07-08 21:27:31', '2018-07-08 21:27:31', '[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="#ffffff"][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="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">Imagine a life where you wake up feeling light and strong every day, ready to face the day ahead. Wouldn’t it be great to age feeling young?</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.0.106"]\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Aging</strong> is feared by many, and it is not hard to understand why. On my 30th birthday, a colleague told me <em>“that’s it now, it’s going to go downhill!”</em>. It was a joke but this is a common notion by many people.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">And yes true enough our body will experience different changes, it’s as if we have reached that peak and slowly, whether we like it or not our <strong>body will feel and look different.</strong></span></p>\r\n<p class="p1"><span class="s1">But we shouldn’t look at aging as something dreadful because it is a <em>natural part of life</em> and there are so much we can do to maintain that <em>strong, flexible and balanced body</em> and <strong>make aging as graceful as it can be.</strong></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1" style="text-align: left;"><span class="s1">Here are some tips to age gracefully.</span></p>\r\n\r\n<h1 class="p1" style="text-align: center;"><span class="s1">How to Stay Strong, Flexible and Balanced in Your 30s and Beyond</span></h1>\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Stay Lean</span></h1>\r\n<p class="p1"><span class="s1">Incorporate some <strong>toning exercises</strong> in your day. A <strong>toned body</strong> will make you <em>look and feel young</em>. You do not need to do crazy lifting to achieve tone, in fact, there are so many simple moves you can do to tone up.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Isometric exercises</strong> are great moves for toning. Try this 15-minute Whole body toning workout.</span></p>\r\nhttps://www.youtube.com/watch?v=MA1pBDdDkuo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Maintain a Good Range of Motion</span></h1>\r\n<p class="p1"><span class="s1">There’s a saying that goes,<em> “if you don’t use it you lose it”.</em> And I couldn’t agree more. <strong>Maintaining a good range of motion</strong> means <em>ease of movement</em>. Every morning I start my day with a short exercise which includes moving all my range of motion. Your joints and bones will thank you if you do this every day!</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<h1 class="p1"><span class="s1">Make Walking Your Daily Habit</span></h1>\r\n<p class="p1"><span class="s1"><strong>Walking</strong> must never be underestimated. It is a <em>great cardio exercise</em>. Find time to purposely walk for at least 30 minutes a day.</span></p>\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Be A Mindful Eater</span></h1>\r\n<p class="p1"><span class="s1">Be aware of what you eat. The <strong>kind of food you eat</strong> is a huge factor in your <strong>body’s health</strong>. Be a <em>mindful eater</em> with the right purpose of eating and that is to provide <em>nourishment, health</em>, and <em>pleasure</em>, not boredom.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<h1 class="p1"><span class="s1">Find an Exercise That Knows No Age</span></h1>\r\n<p class="p1"><span class="s1">I personally believe that <strong>Yoga</strong> is the best gift you can give to your body. Anyone can do Yoga, <strong>age is never a hindrance</strong> to practicing <em>Yoga</em>.</span></p>\r\n<p class="p1"><span class="s1"><em>Yoga</em> is an exercise that ticks all the boxes. It will make you develop strength, it will give you ease as you become more flexible and it will improve your balance.</span></p>\r\n<p class="p1"><span class="s1">Not only that, Yoga also opens a <strong>better outlook on life.</strong></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">There are so many poses you can choose from which can be modified to suit your level and your purpose.</span></p>\r\n\r\n<h3 class="p1"><span class="s1">Here is my treat for you to get started with <em><strong>Yoga</strong></em>!</span></h3>\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_font_size="16px" body_text_color="#0c71c3"]\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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"]\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[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'How to Stay Strong Flexible and Balanced in Your 30s and Beyond', '', 'inherit', 'closed', 'closed', '', '3446-revision-v1', '', '', '2018-07-08 21:27:31', '2018-07-08 21:27:31', '', 3446, 'https://www.kahlmah.com/3446-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3450, 1, '2018-07-08 21:28:46', '2018-07-08 21:28:46', '[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="#ffffff"][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="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">Imagine a life where you wake up feeling light and strong every day, ready to face the day ahead. Wouldn’t it be great to age feeling young?</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.0.106"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Aging</strong> is feared by many, and it is not hard to understand why. On my 30th birthday, a colleague told me <em>“that’s it now, it’s going to go downhill!”</em>. It was a joke but this is a common notion by many people.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">And yes true enough our body will experience different changes, it’s as if we have reached that peak and slowly, whether we like it or not our <strong>body will feel and look different.</strong></span></p>\r\n<p class="p1"><span class="s1">But we shouldn’t look at aging as something dreadful because it is a <em>natural part of life</em> and there are so much we can do to maintain that <em>strong, flexible and balanced body</em> and <strong>make aging as graceful as it can be.</strong></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1" style="text-align: left;"><span class="s1">Here are some tips to age gracefully.</span></p>\r\n\r\n<h1 class="p1" style="text-align: center;"><span class="s1">How to Stay Strong Flexible and Balanced in Your 30s and Beyond</span></h1>\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Stay Lean</span></h1>\r\n<p class="p1"><span class="s1">Incorporate some <strong>toning exercises</strong> in your day. A <strong>toned body</strong> will make you <em>look and feel young</em>. You do not need to do crazy lifting to achieve tone, in fact, there are so many simple moves you can do to tone up.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Isometric exercises</strong> are great moves for toning. Try this 15-minute Whole body toning workout.</span></p>\r\nhttps://www.youtube.com/watch?v=MA1pBDdDkuo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Maintain a Good Range of Motion</span></h1>\r\n<p class="p1"><span class="s1">There’s a saying that goes,<em> “if you don’t use it you lose it”.</em> And I couldn’t agree more. <strong>Maintaining a good range of motion</strong> means <em>ease of movement</em>. Every morning I start my day with a short exercise which includes moving all my range of motion. Your joints and bones will thank you if you do this every day!</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<h1 class="p1"><span class="s1">Make Walking Your Daily Habit</span></h1>\r\n<p class="p1"><span class="s1"><strong>Walking</strong> must never be underestimated. It is a <em>great cardio exercise</em>. Find time to purposely walk for at least 30 minutes a day.</span></p>\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Be A Mindful Eater</span></h1>\r\n<p class="p1"><span class="s1">Be aware of what you eat. The <strong>kind of food you eat</strong> is a huge factor in your <strong>body’s health</strong>. Be a <em>mindful eater</em> with the right purpose of eating and that is to provide <em>nourishment, health</em>, and <em>pleasure</em>, not boredom.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<h1 class="p1"><span class="s1">Find an Exercise That Knows No Age</span></h1>\r\n<p class="p1"><span class="s1">I personally believe that <strong>Yoga</strong> is the best gift you can give to your body. Anyone can do Yoga, <strong>age is never a hindrance</strong> to practicing <em>Yoga</em>.</span></p>\r\n<p class="p1"><span class="s1"><em>Yoga</em> is an exercise that ticks all the boxes. It will make you develop strength, it will give you ease as you become more flexible and it will improve your balance.</span></p>\r\n<p class="p1"><span class="s1">Not only that, Yoga also opens a <strong>better outlook on life.</strong></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">There are so many poses you can choose from which can be modified to suit your level and your purpose.</span></p>\r\n\r\n<h3 class="p1"><span class="s1">Here is my treat for you to get started with <em><strong>Yoga</strong></em>!</span></h3>\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_font_size="16px" body_text_color="#0c71c3"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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"]\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[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'How to Stay Strong Flexible and Balanced in Your 30s and Beyond', '', 'inherit', 'closed', 'closed', '', '3446-revision-v1', '', '', '2018-07-08 21:28:46', '2018-07-08 21:28:46', '', 3446, 'https://www.kahlmah.com/3446-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3451, 1, '2018-07-08 21:32:18', '2018-07-08 21:32:18', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]&nbsp;\r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px"][et_pb_row _builder_version="3.0.48" 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="3.9"]This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">Imagine a life where you wake up feeling light and strong every day, ready to face the day ahead. Wouldn’t it be great to age feeling young?</span></p>\r[/et_pb_text][et_pb_image _builder_version="3.0.106"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1"><strong>Aging</strong> is feared by many, and it is not hard to understand why. On my 30th birthday, a colleague told me <em>“that’s it now, it’s going to go downhill!”</em>. It was a joke but this is a common notion by many people.</span></p>\r[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">And yes true enough our body will experience different changes, it’s as if we have reached that peak and slowly, whether we like it or not our <strong>body will feel and look different.</strong></span></p>\r\n<p class="p1"><span class="s1">But we shouldn’t look at aging as something dreadful because it is a <em>natural part of life</em> and there are so much we can do to maintain that <em>strong, flexible and balanced body</em> and <strong>make aging as graceful as it can be.</strong></span></p>\r[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<p class="p1" style="text-align: left;"><span class="s1">Here are some tips to age gracefully.</span></p>\r\n\r\n<h1 class="p1" style="text-align: center;"><span class="s1">How to Stay Strong Flexible and Balanced in Your 30s and Beyond</span></h1>\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Stay Lean</span></h1>\r\n<p class="p1"><span class="s1">Incorporate some <strong>toning exercises</strong> in your day. A <strong>toned body</strong> will make you <em>look and feel young</em>. You do not need to do crazy lifting to achieve tone, in fact, there are so many simple moves you can do to tone up.</span></p>\r[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1"><strong>Isometric exercises</strong> are great moves for toning. Try this 15-minute Whole body toning workout.</span></p>\r\nhttps://www.youtube.com/watch?v=MA1pBDdDkuo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Maintain a Good Range of Motion</span></h1>\r\n<p class="p1"><span class="s1">There’s a saying that goes,<em> “if you don’t use it you lose it”.</em> And I couldn’t agree more. <strong>Maintaining a good range of motion</strong> means <em>ease of movement</em>. Every morning I start my day with a short exercise which includes moving all my range of motion. Your joints and bones will thank you if you do this every day!</span></p>\r[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<h1 class="p1"><span class="s1">Make Walking Your Daily Habit</span></h1>\r\n<p class="p1"><span class="s1"><strong>Walking</strong> must never be underestimated. It is a <em>great cardio exercise</em>. Find time to purposely walk for at least 30 minutes a day.</span></p>\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Be A Mindful Eater</span></h1>\r\n<p class="p1"><span class="s1">Be aware of what you eat. The <strong>kind of food you eat</strong> is a huge factor in your <strong>body’s health</strong>. Be a <em>mindful eater</em> with the right purpose of eating and that is to provide <em>nourishment, health</em>, and <em>pleasure</em>, not boredom.</span></p>\r[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<h1 class="p1"><span class="s1">Find an Exercise That Knows No Age</span></h1>\r\n<p class="p1"><span class="s1">I personally believe that <strong>Yoga</strong> is the best gift you can give to your body. Anyone can do Yoga, <strong>age is never a hindrance</strong> to practicing <em>Yoga</em>.</span></p>\r\n<p class="p1"><span class="s1"><em>Yoga</em> is an exercise that ticks all the boxes. It will make you develop strength, it will give you ease as you become more flexible and it will improve your balance.</span></p>\r\n<p class="p1"><span class="s1">Not only that, Yoga also opens a <strong>better outlook on life.</strong></span></p>\r[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">There are so many poses you can choose from which can be modified to suit your level and your purpose.</span></p>\r\n\r\n<h3 class="p1"><span class="s1">Here is my treat for you to get started with <em><strong>Yoga</strong></em>!</span></h3>\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="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]&nbsp;\r[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]&nbsp;\r[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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]', 'How to Stay Strong Flexible and Balanced in Your 30s and Beyond', '', 'inherit', 'closed', 'closed', '', '3446-revision-v1', '', '', '2018-07-08 21:32:18', '2018-07-08 21:32:18', '', 3446, 'https://www.kahlmah.com/3446-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3452, 1, '2018-07-08 21:33:17', '2018-07-08 21:33:17', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]&nbsp;\r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px"][et_pb_row _builder_version="3.0.48" 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="3.9"]This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">Imagine a life where you wake up feeling light and strong every day, ready to face the day ahead. Wouldn’t it be great to age feeling young?</span></p>\r[/et_pb_text][et_pb_image _builder_version="3.0.106"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1"><strong>Aging</strong> is feared by many, and it is not hard to understand why. On my 30th birthday, a colleague told me <em>“that’s it now, it’s going to go downhill!”</em>. It was a joke but this is a common notion by many people.</span></p>\r[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">And yes true enough our body will experience different changes, it’s as if we have reached that peak and slowly, whether we like it or not our <strong>body will feel and look different.</strong></span></p>\r\n<p class="p1"><span class="s1">But we shouldn’t look at aging as something dreadful because it is a <em>natural part of life</em> and there are so much we can do to maintain that <em>strong, flexible and balanced body</em> and <strong>make aging as graceful as it can be.</strong></span></p>\r[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<p class="p1" style="text-align: left;"><span class="s1">Here are some tips to age gracefully.</span></p>\n<h1 class="p1" style="text-align: center;"><span class="s1">How to Stay Strong Flexible and Balanced in Your 30s and Beyond</span></h1>\n<p>&nbsp;</p>\n<h1></h1>\n<h1 class="p1"><span class="s1">Stay Lean</span></h1>\n<p><span class="s1"></span></p>\n<p class="p1"><span class="s1">Incorporate some <strong>toning exercises</strong> in your day. A <strong>toned body</strong> will make you <em>look and feel young</em>. You do not need to do crazy lifting to achieve tone, in fact, there are so many simple moves you can do to tone up.</span></p>[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1"><strong>Isometric exercises</strong> are great moves for toning. Try this 15-minute Whole body toning workout.</span></p>\n<p>https://www.youtube.com/watch?v=MA1pBDdDkuo</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<h1 class="p1"><span class="s1">Maintain a Good Range of Motion</span></h1>\n<p><span class="s1"></span></p>\n<p class="p1"><span class="s1">There’s a saying that goes,<em> “if you don’t use it you lose it”.</em> And I couldn’t agree more. <strong>Maintaining a good range of motion</strong> means <em>ease of movement</em>. Every morning I start my day with a short exercise which includes moving all my range of motion. Your joints and bones will thank you if you do this every day!</span></p>[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<h1 class="p1"><span class="s1">Make Walking Your Daily Habit</span></h1>\n<p><span class="s1"></span></p>\n<p class="p1"><span class="s1"><strong>Walking</strong> must never be underestimated. It is a <em>great cardio exercise</em>. Find time to purposely walk for at least 30 minutes a day.</span></p>\n<p>&nbsp;</p>\n<h1 class="p1"><span class="s1">Be A Mindful Eater</span></h1>\n<p><span class="s1"></span></p>\n<p class="p1"><span class="s1">Be aware of what you eat. The <strong>kind of food you eat</strong> is a huge factor in your <strong>body’s health</strong>. Be a <em>mindful eater</em> with the right purpose of eating and that is to provide <em>nourishment, health</em>, and <em>pleasure</em>, not boredom.</span></p>[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<h1 class="p1"><span class="s1">Find an Exercise That Knows No Age</span></h1>\n<p><span class="s1"></span></p>\n<p class="p1"><span class="s1">I personally believe that <strong>Yoga</strong> is the best gift you can give to your body. Anyone can do Yoga, <strong>age is never a hindrance</strong> to practicing <em>Yoga</em>.</span></p>\n<p class="p1"><span class="s1"><em>Yoga</em> is an exercise that ticks all the boxes. It will make you develop strength, it will give you ease as you become more flexible and it will improve your balance.</span></p>\n<p class="p1"><span class="s1">Not only that, Yoga also opens a <strong>better outlook on life.</strong></span></p>[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">There are so many poses you can choose from which can be modified to suit your level and your purpose.</span></p>\r\n\r\n<h3 class="p1"><span class="s1">Here is my treat for you to get started with <em><strong>Yoga</strong></em>!</span></h3>\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="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]&nbsp;\r[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]&nbsp;\r[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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]', 'How to Stay Strong Flexible and Balanced in Your 30s and Beyond', '', 'inherit', 'closed', 'closed', '', '3446-revision-v1', '', '', '2018-07-08 21:33:17', '2018-07-08 21:33:17', '', 3446, 'https://www.kahlmah.com/3446-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3453, 1, '2018-07-08 21:33:44', '2018-07-08 21:33:44', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]&nbsp;\r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px"][et_pb_row _builder_version="3.0.48" 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="3.9"]This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">Imagine a life where you wake up feeling light and strong every day, ready to face the day ahead. Wouldn’t it be great to age feeling young?</span></p>\r[/et_pb_text][et_pb_image _builder_version="3.0.106"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1"><strong>Aging</strong> is feared by many, and it is not hard to understand why. On my 30th birthday, a colleague told me <em>“that’s it now, it’s going to go downhill!”</em>. It was a joke but this is a common notion by many people.</span></p>\r[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">And yes true enough our body will experience different changes, it’s as if we have reached that peak and slowly, whether we like it or not our <strong>body will feel and look different.</strong></span></p>\r\n<p class="p1"><span class="s1">But we shouldn’t look at aging as something dreadful because it is a <em>natural part of life</em> and there are so much we can do to maintain that <em>strong, flexible and balanced body</em> and <strong>make aging as graceful as it can be.</strong></span></p>\r[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<p class="p1" style="text-align: left;"><span class="s1">Here are some tips to age gracefully.</span></p>\n<p class="p1" style="text-align: left;"><span class="s1"></span></p>\n<h1 class="p1" style="text-align: center;"><span class="s1">How to Stay Strong Flexible and Balanced in Your 30s and Beyond</span></h1>\n<p>&nbsp;</p>\n<h1></h1>\n<h1 class="p1"><span class="s1">Stay Lean</span></h1>\n<p><span class="s1"></span></p>\n<p class="p1"><span class="s1">Incorporate some <strong>toning exercises</strong> in your day. A <strong>toned body</strong> will make you <em>look and feel young</em>. You do not need to do crazy lifting to achieve tone, in fact, there are so many simple moves you can do to tone up.</span></p>[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1"><strong>Isometric exercises</strong> are great moves for toning. Try this 15-minute Whole body toning workout.</span></p>\n<p>https://www.youtube.com/watch?v=MA1pBDdDkuo</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<h1 class="p1"><span class="s1">Maintain a Good Range of Motion</span></h1>\n<p><span class="s1"></span></p>\n<p class="p1"><span class="s1">There’s a saying that goes,<em> “if you don’t use it you lose it”.</em> And I couldn’t agree more. <strong>Maintaining a good range of motion</strong> means <em>ease of movement</em>. Every morning I start my day with a short exercise which includes moving all my range of motion. Your joints and bones will thank you if you do this every day!</span></p>[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<h1 class="p1"><span class="s1">Make Walking Your Daily Habit</span></h1>\n<p><span class="s1"></span></p>\n<p class="p1"><span class="s1"><strong>Walking</strong> must never be underestimated. It is a <em>great cardio exercise</em>. Find time to purposely walk for at least 30 minutes a day.</span></p>\n<p>&nbsp;</p>\n<h1 class="p1"><span class="s1">Be A Mindful Eater</span></h1>\n<p><span class="s1"></span></p>\n<p class="p1"><span class="s1">Be aware of what you eat. The <strong>kind of food you eat</strong> is a huge factor in your <strong>body’s health</strong>. Be a <em>mindful eater</em> with the right purpose of eating and that is to provide <em>nourishment, health</em>, and <em>pleasure</em>, not boredom.</span></p>[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<h1 class="p1"><span class="s1">Find an Exercise That Knows No Age</span></h1>\n<p><span class="s1"></span></p>\n<p class="p1"><span class="s1">I personally believe that <strong>Yoga</strong> is the best gift you can give to your body. Anyone can do Yoga, <strong>age is never a hindrance</strong> to practicing <em>Yoga</em>.</span></p>\n<p class="p1"><span class="s1"><em>Yoga</em> is an exercise that ticks all the boxes. It will make you develop strength, it will give you ease as you become more flexible and it will improve your balance.</span></p>\n<p class="p1"><span class="s1">Not only that, Yoga also opens a <strong>better outlook on life.</strong></span></p>[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">There are so many poses you can choose from which can be modified to suit your level and your purpose.</span></p>\r\n\r\n<h3 class="p1"><span class="s1">Here is my treat for you to get started with <em><strong>Yoga</strong></em>!</span></h3>\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="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]&nbsp;\r[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]&nbsp;\r[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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]', 'How to Stay Strong Flexible and Balanced in Your 30s and Beyond', '', 'inherit', 'closed', 'closed', '', '3446-revision-v1', '', '', '2018-07-08 21:33:44', '2018-07-08 21:33:44', '', 3446, 'https://www.kahlmah.com/3446-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3459, 1, '2018-07-08 22:10:58', '2018-07-08 22:10:58', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">Imagine a life where you wake up feeling light and strong every day, ready to face the day ahead. Wouldn’t it be great to age feeling young?</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.9" src="https://www.kahlmah.com/wp-content/uploads/2018/07/How-to-stay-strong-flexible-and-balanced-in-your-30s-and-beyond-2.jpg" align="center" max_width="65%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Aging</strong> is feared by many, and it is not hard to understand why. On my 30th birthday, a colleague told me <em>“that’s it now, it’s going to go downhill!”</em>. It was a joke but this is a common notion by many people.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">And yes true enough our body will experience different changes, it’s as if we have reached that peak and slowly, whether we like it or not our <strong>body will feel and look different.</strong></span></p>\r\n<p class="p1"><span class="s1">But we shouldn’t look at aging as something dreadful because it is a <em>natural part of life</em> and there are so much we can do to maintain that <em>strong, flexible and balanced body</em> and <strong>make aging as graceful as it can be.</strong></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1" style="text-align: left;"><span class="s1">Here are some tips to age gracefully.</span></p>\r\n\r\n<h1 class="p1" style="text-align: center;"><span class="s1">How to Stay Strong Flexible and Balanced in Your 30s and Beyond</span></h1>\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Stay Lean</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Incorporate some <strong>toning exercises</strong> in your day. A <strong>toned body</strong> will make you <em>look and feel young</em>. You do not need to do crazy lifting to achieve tone, in fact, there are so many simple moves you can do to tone up.</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n<p class="p1"><span class="s1"><strong>Isometric exercises</strong> are great moves for toning. Try this 15-minute Whole body toning workout.</span></p>\r\nhttps://www.youtube.com/watch?v=MA1pBDdDkuo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Maintain a Good Range of Motion</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">There’s a saying that goes,<em> “if you don’t use it you lose it”.</em> And I couldn’t agree more. <strong>Maintaining a good range of motion</strong> means <em>ease of movement</em>. Every morning I start my day with a short exercise which includes moving all my range of motion. Your joints and bones will thank you if you do this every day!</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p1"><span class="s1">Make Walking Your Daily Habit</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Walking</strong> must never be underestimated. It is a <em>great cardio exercise</em>. Find time to purposely walk for at least 30 minutes a day.</span></p>\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Be A Mindful Eater</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Be aware of what you eat. The <strong>kind of food you eat</strong> is a huge factor in your <strong>body’s health</strong>. Be a <em>mindful eater</em> with the right purpose of eating and that is to provide <em>nourishment, health</em>, and <em>pleasure</em>, not boredom.</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p1"><span class="s1">Find an Exercise That Knows No Age</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">I personally believe that <strong>Yoga</strong> is the best gift you can give to your body. Anyone can do Yoga, <strong>age is never a hindrance</strong> to practicing <em>Yoga</em>.</span></p>\r\n<p class="p1"><span class="s1"><em>Yoga</em> is an exercise that ticks all the boxes. It will make you develop strength, it will give you ease as you become more flexible and it will improve your balance.</span></p>\r\n<p class="p1"><span class="s1">Not only that, Yoga also opens a <strong>better outlook on life.</strong></span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n<p class="p1"><span class="s1">There are so many poses you can choose from which can be modified to suit your level and your purpose.</span></p>\r\n\r\n<h3 class="p1"><span class="s1">Here is my treat for you to get started with <em><strong>Yoga</strong></em>!</span></h3>\r\n<p class="p1" style="text-align: left;">[/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&nbsp;\r\n<p class="p1" style="text-align: left;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p class="p1" style="text-align: left;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1" style="text-align: left;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'How to Stay Strong Flexible and Balanced in Your 30s and Beyond', '', 'inherit', 'closed', 'closed', '', '3446-revision-v1', '', '', '2018-07-08 22:10:58', '2018-07-08 22:10:58', '', 3446, 'https://www.kahlmah.com/3446-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3460, 1, '2018-07-08 22:11:35', '2018-07-08 22:11:35', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _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', '', '', '2018-07-08 22:11:35', '2018-07-08 22:11:35', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3461, 1, '2018-07-08 22:14:11', '2018-07-08 22:14:11', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">Imagine a life where you wake up feeling light and strong every day, ready to face the day ahead. Wouldn’t it be great to age feeling young?</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.9" src="https://www.kahlmah.com/wp-content/uploads/2018/07/How-to-stay-strong-flexible-and-balanced-in-your-30s-and-beyond-2.jpg" align="center" max_width="65%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Aging</strong> is feared by many, and it is not hard to understand why. On my 30th birthday, a colleague told me <em>“that’s it now, it’s going to go downhill!”</em>. It was a joke but this is a common notion by many people.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">And yes true enough our body will experience different changes, it’s as if we have reached that peak and slowly, whether we like it or not our <strong>body will feel and look different.</strong></span></p>\r\n<p class="p1"><span class="s1">But we shouldn’t look at aging as something dreadful because it is a <em>natural part of life</em> and there are so much we can do to maintain that <em>strong, flexible and balanced body</em> and <strong>make aging as graceful as it can be.</strong></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1" style="text-align: left;"><span class="s1">Here are some tips to age gracefully.</span></p>\r\n\r\n<h1 class="p1" style="text-align: center;"><span class="s1">How to Stay Strong Flexible and Balanced in Your 30s and Beyond</span></h1>\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Stay Lean</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Incorporate some <strong>toning exercises</strong> in your day. A <strong>toned body</strong> will make you <em>look and feel young</em>. You do not need to do crazy lifting to achieve tone, in fact, there are so many simple moves you can do to tone up.</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n<p class="p1"><span class="s1"><strong>Isometric exercises</strong> are great moves for toning. Try this 15-minute Whole body toning workout.</span></p>\r\nhttps://www.youtube.com/watch?v=MA1pBDdDkuo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Maintain a Good Range of Motion</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">There’s a saying that goes,<em> “if you don’t use it you lose it”.</em> And I couldn’t agree more. <strong>Maintaining a good range of motion</strong> means <em>ease of movement</em>. Every morning I start my day with a short exercise which includes moving all my range of motion. Your joints and bones will thank you if you do this every day!</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p1"><span class="s1">Make Walking Your Daily Habit</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Walking</strong> must never be underestimated. It is a <em>great cardio exercise</em>. Find time to purposely walk for at least 30 minutes a day.</span></p>\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Be A Mindful Eater</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Be aware of what you eat. The <strong>kind of food you eat</strong> is a huge factor in your <strong>body’s health</strong>. Be a <em>mindful eater</em> with the right purpose of eating and that is to provide <em>nourishment, health</em>, and <em>pleasure</em>, not boredom.</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p1"><span class="s1">Find an Exercise That Knows No Age</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">I personally believe that <strong>Yoga</strong> is the best gift you can give to your body. Anyone can do Yoga, <strong>age is never a hindrance</strong> to practicing <em>Yoga</em>.</span></p>\r\n<p class="p1"><span class="s1"><em>Yoga</em> is an exercise that ticks all the boxes. It will make you develop strength, it will give you ease as you become more flexible and it will improve your balance.</span></p>\r\n<p class="p1"><span class="s1">Not only that, Yoga also opens a <strong>better outlook on life.</strong></span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n<p class="p1"><span class="s1">There are so many poses you can choose from which can be modified to suit your level and your purpose.</span></p>\r\n\r\n<h3 class="p1"><span class="s1">Here is my treat for you to get started with <em><strong>Yoga</strong></em>!</span></h3>\r\n<p class="p1" style="text-align: left;">[/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&nbsp;\r\n<p class="p1" style="text-align: left;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p class="p1" style="text-align: left;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1" style="text-align: left;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'How to Stay Strong Flexible and Balanced in Your 30s and Beyond', '', 'inherit', 'closed', 'closed', '', '3446-revision-v1', '', '', '2018-07-08 22:14:11', '2018-07-08 22:14:11', '', 3446, 'https://www.kahlmah.com/3446-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3462, 1, '2018-07-08 22:16:15', '2018-07-08 22:16:15', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]&nbsp;\r[/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]&nbsp;\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="3.9" meta_font="||||||||" meta_font_size="14px"]&nbsp;\r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px"][et_pb_row _builder_version="3.0.48" 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="3.9"]This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">Imagine a life where you wake up feeling light and strong every day, ready to face the day ahead. Wouldn’t it be great to age feeling young?</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/How-to-stay-strong-flexible-and-balanced-in-your-30s-and-beyond-2.jpg" align="center" _builder_version="3.9" max_width="65%" module_alignment="center"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1"><strong>Aging</strong> is feared by many, and it is not hard to understand why. On my 30th birthday, a colleague told me <em>“that’s it now, it’s going to go downhill!”</em>. It was a joke but this is a common notion by many people.</span></p>\r[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">And yes true enough our body will experience different changes, it’s as if we have reached that peak and slowly, whether we like it or not our <strong>body will feel and look different.</strong></span></p>\r\n<p class="p1"><span class="s1">But we shouldn’t look at aging as something dreadful because it is a <em>natural part of life</em> and there are so much we can do to maintain that <em>strong, flexible and balanced body</em> and <strong>make aging as graceful as it can be.</strong></span></p>\r[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<p class="p1" style="text-align: left;"><span class="s1">Here are some tips to age gracefully.</span></p>\r\n\r\n<h1 class="p1" style="text-align: center;"><span class="s1">How to Stay Strong Flexible and Balanced in Your 30s and Beyond</span></h1>\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Stay Lean</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Incorporate some <strong>toning exercises</strong> in your day. A <strong>toned body</strong> will make you <em>look and feel young</em>. You do not need to do crazy lifting to achieve tone, in fact, there are so many simple moves you can do to tone up.</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1"><strong>Isometric exercises</strong> are great moves for toning. Try this 15-minute Whole body toning workout.</span></p>\r\nhttps://www.youtube.com/watch?v=MA1pBDdDkuo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Maintain a Good Range of Motion</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">There’s a saying that goes,<em> “if you don’t use it you lose it”.</em> And I couldn’t agree more. <strong>Maintaining a good range of motion</strong> means <em>ease of movement</em>. Every morning I start my day with a short exercise which includes moving all my range of motion. Your joints and bones will thank you if you do this every day!</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<h1 class="p1"><span class="s1">Make Walking Your Daily Habit</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Walking</strong> must never be underestimated. It is a <em>great cardio exercise</em>. Find time to purposely walk for at least 30 minutes a day.</span></p>\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Be A Mindful Eater</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Be aware of what you eat. The <strong>kind of food you eat</strong> is a huge factor in your <strong>body’s health</strong>. Be a <em>mindful eater</em> with the right purpose of eating and that is to provide <em>nourishment, health</em>, and <em>pleasure</em>, not boredom.</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<h1 class="p1"><span class="s1">Find an Exercise That Knows No Age</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">I personally believe that <strong>Yoga</strong> is the best gift you can give to your body. Anyone can do Yoga, <strong>age is never a hindrance</strong> to practicing <em>Yoga</em>.</span></p>\r\n<p class="p1"><span class="s1"><em>Yoga</em> is an exercise that ticks all the boxes. It will make you develop strength, it will give you ease as you become more flexible and it will improve your balance.</span></p>\r\n<p class="p1"><span class="s1">Not only that, Yoga also opens a <strong>better outlook on life.</strong></span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">There are so many poses you can choose from which can be modified to suit your level and your purpose.</span></p>\r\n\r\n<h3 class="p1"><span class="s1">Here is my treat for you to get started with <em><strong>Yoga</strong></em>!</span></h3>\r\n<p class="p1" style="text-align: left;">[/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"]&nbsp;\r\n<p class="p1" style="text-align: left;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]&nbsp;\r\n<p class="p1" style="text-align: left;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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]', 'How to Stay Strong Flexible and Balanced in Your 30s and Beyond', '', 'inherit', 'closed', 'closed', '', '3446-revision-v1', '', '', '2018-07-08 22:16:15', '2018-07-08 22:16:15', '', 3446, 'https://www.kahlmah.com/3446-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3464, 1, '2018-07-08 22:16:54', '2018-07-08 22:16:54', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _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', '', '', '2018-07-08 22:16:54', '2018-07-08 22:16:54', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3465, 1, '2018-07-08 22:17:02', '2018-07-08 22:17:02', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">Imagine a life where you wake up feeling light and strong every day, ready to face the day ahead. Wouldn’t it be great to age feeling young?</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/How-to-stay-strong-flexible-and-balanced-in-your-30s-and-beyond-2.jpg" align="center" _builder_version="3.9" max_width="65%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Aging</strong> is feared by many, and it is not hard to understand why. On my 30th birthday, a colleague told me <em>“that’s it now, it’s going to go downhill!”</em>. It was a joke but this is a common notion by many people.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">And yes true enough our body will experience different changes, it’s as if we have reached that peak and slowly, whether we like it or not our <strong>body will feel and look different.</strong></span></p>\r\n<p class="p1"><span class="s1">But we shouldn’t look at aging as something dreadful because it is a <em>natural part of life</em> and there are so much we can do to maintain that <em>strong, flexible and balanced body</em> and <strong>make aging as graceful as it can be.</strong></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1" style="text-align: left;"><span class="s1">Here are some tips to age gracefully.</span></p>\r\n\r\n<h1 class="p1" style="text-align: center;"><span class="s1">How to Stay Strong Flexible and Balanced in Your 30s and Beyond</span></h1>\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Stay Lean</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Incorporate some <strong>toning exercises</strong> in your day. A <strong>toned body</strong> will make you <em>look and feel young</em>. You do not need to do crazy lifting to achieve tone, in fact, there are so many simple moves you can do to tone up.</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n<p class="p1"><span class="s1"><strong>Isometric exercises</strong> are great moves for toning. Try this 15-minute Whole body toning workout.</span></p>\r\nhttps://www.youtube.com/watch?v=MA1pBDdDkuo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Maintain a Good Range of Motion</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">There’s a saying that goes,<em> “if you don’t use it you lose it”.</em> And I couldn’t agree more. <strong>Maintaining a good range of motion</strong> means <em>ease of movement</em>. Every morning I start my day with a short exercise which includes moving all my range of motion. Your joints and bones will thank you if you do this every day!</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p1"><span class="s1">Make Walking Your Daily Habit</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Walking</strong> must never be underestimated. It is a <em>great cardio exercise</em>. Find time to purposely walk for at least 30 minutes a day.</span></p>\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Be A Mindful Eater</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Be aware of what you eat. The <strong>kind of food you eat</strong> is a huge factor in your <strong>body’s health</strong>. Be a <em>mindful eater</em> with the right purpose of eating and that is to provide <em>nourishment, health</em>, and <em>pleasure</em>, not boredom.</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p1"><span class="s1">Find an Exercise That Knows No Age</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">I personally believe that <strong>Yoga</strong> is the best gift you can give to your body. Anyone can do Yoga, <strong>age is never a hindrance</strong> to practicing <em>Yoga</em>.</span></p>\r\n<p class="p1"><span class="s1"><em>Yoga</em> is an exercise that ticks all the boxes. It will make you develop strength, it will give you ease as you become more flexible and it will improve your balance.</span></p>\r\n<p class="p1"><span class="s1">Not only that, Yoga also opens a <strong>better outlook on life.</strong></span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n<p class="p1"><span class="s1">There are so many poses you can choose from which can be modified to suit your level and your purpose.</span></p>\r\n\r\n<h3 class="p1"><span class="s1">Here is my treat for you to get started with <em><strong>Yoga</strong></em>!</span></h3>\r\n<p class="p1" style="text-align: left;">[/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" style="text-align: left;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n<p class="p1" style="text-align: left;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1" style="text-align: left;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'How to Stay Strong Flexible and Balanced in Your 30s and Beyond', '', 'inherit', 'closed', 'closed', '', '3446-revision-v1', '', '', '2018-07-08 22:17:02', '2018-07-08 22:17:02', '', 3446, 'https://www.kahlmah.com/3446-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3467, 1, '2018-07-08 22:21:54', '2018-07-08 22:21:54', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1" style="text-align: left;">\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-07-08 22:21:54', '2018-07-08 22:21:54', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3469, 1, '2018-07-08 22:27:22', '2018-07-08 22:27:22', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]&nbsp;\r[/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]&nbsp;\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="3.9" meta_font="||||||||" meta_font_size="14px"]&nbsp;\r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px"][et_pb_row _builder_version="3.0.48" 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="3.9"]<p><span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span></p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">Imagine a life where you wake up feeling light and strong every day, ready to face the day ahead. Wouldn’t it be great to age feeling young?</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/How-to-stay-strong-flexible-and-balanced-in-your-30s-and-beyond-2.jpg" align="center" _builder_version="3.9" max_width="65%" module_alignment="center"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1"><strong>Aging</strong> is feared by many, and it is not hard to understand why. On my 30th birthday, a colleague told me <em>“that’s it now, it’s going to go downhill!”</em>. It was a joke but this is a common notion by many people.</span></p>\r[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">And yes true enough our body will experience different changes, it’s as if we have reached that peak and slowly, whether we like it or not our <strong>body will feel and look different.</strong></span></p>\r\n<p class="p1"><span class="s1">But we shouldn’t look at aging as something dreadful because it is a <em>natural part of life</em> and there are so much we can do to maintain that <em>strong, flexible and balanced body</em> and <strong>make aging as graceful as it can be.</strong></span></p>\r[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<p class="p1" style="text-align: left;"><span class="s1">Here are some tips to age gracefully.</span></p>\r\n\r\n<h1 class="p1" style="text-align: center;"><span class="s1">How to Stay Strong Flexible and Balanced in Your 30s and Beyond</span></h1>\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Stay Lean</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Incorporate some <strong>toning exercises</strong> in your day. A <strong>toned body</strong> will make you <em>look and feel young</em>. You do not need to do crazy lifting to achieve tone, in fact, there are so many simple moves you can do to tone up.</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1"><strong>Isometric exercises</strong> are great moves for toning. Try this 15-minute Whole body toning workout.</span></p>\r\nhttps://www.youtube.com/watch?v=MA1pBDdDkuo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Maintain a Good Range of Motion</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">There’s a saying that goes,<em> “if you don’t use it you lose it”.</em> And I couldn’t agree more. <strong>Maintaining a good range of motion</strong> means <em>ease of movement</em>. Every morning I start my day with a short exercise which includes moving all my range of motion. Your joints and bones will thank you if you do this every day!</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<h1 class="p1"><span class="s1">Make Walking Your Daily Habit</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Walking</strong> must never be underestimated. It is a <em>great cardio exercise</em>. Find time to purposely walk for at least 30 minutes a day.</span></p>\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Be A Mindful Eater</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Be aware of what you eat. The <strong>kind of food you eat</strong> is a huge factor in your <strong>body’s health</strong>. Be a <em>mindful eater</em> with the right purpose of eating and that is to provide <em>nourishment, health</em>, and <em>pleasure</em>, not boredom.</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class=&quot;content_mobile_hint&quot;&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class=&quot;content_desktop_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]<h1 class="p1"><span class="s1">Find an Exercise That Knows No Age</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">I personally believe that <strong>Yoga</strong> is the best gift you can give to your body. Anyone can do Yoga, <strong>age is never a hindrance</strong> to practicing <em>Yoga</em>.</span></p>\r\n<p class="p1"><span class="s1"><em>Yoga</em> is an exercise that ticks all the boxes. It will make you develop strength, it will give you ease as you become more flexible and it will improve your balance.</span></p>\r\n<p class="p1"><span class="s1">Not only that, Yoga also opens a <strong>better outlook on life.</strong></span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">There are so many poses you can choose from which can be modified to suit your level and your purpose.</span></p>\r\n\r\n<h3 class="p1"><span class="s1">Here is my treat for you to get started with <em><strong>Yoga</strong></em>!</span></h3>\r\n<p class="p1" style="text-align: left;">[/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" style="text-align: left;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]<p class="p1" style="text-align: left;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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>\n<p class="p1" style="text-align: left;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'How to Stay Strong Flexible and Balanced in Your 30s and Beyond', '', 'inherit', 'closed', 'closed', '', '3446-revision-v1', '', '', '2018-07-08 22:27:22', '2018-07-08 22:27:22', '', 3446, 'https://www.kahlmah.com/3446-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3472, 1, '2018-07-08 22:28:12', '2018-07-08 22:28:12', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _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', '', '', '2018-07-08 22:28:12', '2018-07-08 22:28:12', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3473, 1, '2018-07-08 22:28:36', '2018-07-08 22:28:36', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">Imagine a life where you wake up feeling light and strong every day, ready to face the day ahead. Wouldn’t it be great to age feeling young?</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/How-to-stay-strong-flexible-and-balanced-in-your-30s-and-beyond-2.jpg" align="center" _builder_version="3.9" max_width="65%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Aging</strong> is feared by many, and it is not hard to understand why. On my 30th birthday, a colleague told me <em>“that’s it now, it’s going to go downhill!”</em>. It was a joke but this is a common notion by many people.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">And yes true enough our body will experience different changes, it’s as if we have reached that peak and slowly, whether we like it or not our <strong>body will feel and look different.</strong></span></p>\r\n<p class="p1"><span class="s1">But we shouldn’t look at aging as something dreadful because it is a <em>natural part of life</em> and there are so much we can do to maintain that <em>strong, flexible and balanced body</em> and <strong>make aging as graceful as it can be.</strong></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1" style="text-align: left;"><span class="s1">Here are some tips to age gracefully.</span></p>\r\n\r\n<h1 class="p1" style="text-align: center;"><span class="s1">How to Stay Strong Flexible and Balanced in Your 30s and Beyond</span></h1>\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Stay Lean</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Incorporate some <strong>toning exercises</strong> in your day. A <strong>toned body</strong> will make you <em>look and feel young</em>. You do not need to do crazy lifting to achieve tone, in fact, there are so many simple moves you can do to tone up.</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n<p class="p1"><span class="s1"><strong>Isometric exercises</strong> are great moves for toning. Try this 15-minute Whole body toning workout.</span></p>\r\nhttps://www.youtube.com/watch?v=MA1pBDdDkuo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Maintain a Good Range of Motion</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">There’s a saying that goes,<em> “if you don’t use it you lose it”.</em> And I couldn’t agree more. <strong>Maintaining a good range of motion</strong> means <em>ease of movement</em>. Every morning I start my day with a short exercise which includes moving all my range of motion. Your joints and bones will thank you if you do this every day!</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p1"><span class="s1">Make Walking Your Daily Habit</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Walking</strong> must never be underestimated. It is a <em>great cardio exercise</em>. Find time to purposely walk for at least 30 minutes a day.</span></p>\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Be A Mindful Eater</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Be aware of what you eat. The <strong>kind of food you eat</strong> is a huge factor in your <strong>body’s health</strong>. Be a <em>mindful eater</em> with the right purpose of eating and that is to provide <em>nourishment, health</em>, and <em>pleasure</em>, not boredom.</span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p1"><span class="s1">Find an Exercise That Knows No Age</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">I personally believe that <strong>Yoga</strong> is the best gift you can give to your body. Anyone can do Yoga, <strong>age is never a hindrance</strong> to practicing <em>Yoga</em>.</span></p>\r\n<p class="p1"><span class="s1"><em>Yoga</em> is an exercise that ticks all the boxes. It will make you develop strength, it will give you ease as you become more flexible and it will improve your balance.</span></p>\r\n<p class="p1"><span class="s1">Not only that, Yoga also opens a <strong>better outlook on life.</strong></span></p>\r\n<p class="p1" style="text-align: left;">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n<p class="p1"><span class="s1">There are so many poses you can choose from which can be modified to suit your level and your purpose.</span></p>\r\n\r\n<h3 class="p1"><span class="s1">Here is my treat for you to get started with <em><strong>Yoga</strong></em>!</span></h3>\r\n<p class="p1">[convertkit form=5173281]</p>\r\n<p class="p1" style="text-align: left;">[/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" style="text-align: left;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n<p class="p1" style="text-align: left;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1" style="text-align: left;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'How to Stay Strong Flexible and Balanced in Your 30s and Beyond', '', 'inherit', 'closed', 'closed', '', '3446-revision-v1', '', '', '2018-07-08 22:28:36', '2018-07-08 22:28:36', '', 3446, 'https://www.kahlmah.com/3446-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3476, 1, '2018-07-19 21:39:36', '2018-07-19 21:39:36', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is <strong><em>to focus on those muscles you need to work on.</em></strong></span></p>\r\n<p class="p1"><span class="s1">There are <strong>3 main muscles</strong> that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Gluteus maximus</strong> - The gluteus maximus compose the bulk of the butt muscles. This muscle <em>gives volume to the structure</em> of your butt.</span></p>\r\n<p class="p1"><span class="s1"><strong>Gluteus medius</strong> - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will <em>give your butt that lifted looks.</em></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n\r\n<span class="s1"><strong>Gluteus minimus</strong> - The smallest among the 3 muscles but plays an important role in <em>supporting your butt to avoid that saggy looking butt.</em></span>\r\n\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Yoga,</strong> with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> that is very effective in achieving tone.</span></p>\r\n<p class="p1"><em><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></em></p>\r\n<p class="p1">[convertkit form=5173281] [/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n<p class="p1">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\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&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'publish', 'closed', 'closed', '', '5-ultimate-yoga-poses-for-a-perfect-round-butt', '', '', '2018-07-21 20:28:01', '2018-07-21 20:28:01', '', 0, 'https://www.kahlmah.com/?p=3476', 0, 'post', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3477, 1, '2018-07-19 19:33:02', '2018-07-19 19:33:02', '[et_pb_section bb_built="1"][et_pb_row][/et_pb_row][/et_pb_section]', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-19 19:33:02', '2018-07-19 19:33:02', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3478, 1, '2018-07-19 19:34:20', '2018-07-19 19:34:20', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _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', '', '', '2018-07-19 19:34:20', '2018-07-19 19:34:20', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3479, 1, '2018-07-19 19:38:23', '2018-07-19 19:38:23', '<p>[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" 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="#ffffff"][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||||||||"]</p><h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1><p>[/et_pb_text][et_pb_text _builder_version="3.0.105"]</p><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><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_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="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"] <br />[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]</p><p>This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</p><p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare] [/et_pb_text][et_pb_text _builder_version="3.0.106"] <br />[/et_pb_text][et_pb_image _builder_version="3.0.106"] <br />[/et_pb_image][et_pb_text _builder_version="3.0.106"] <br />[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"] <br />[/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"] <br />[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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="3.9"]</p><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>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Updated Yoga Layout', '', 'publish', 'closed', 'closed', '', 'updated-yoga-layout', '', '', '2018-07-19 19:38:23', '2018-07-19 19:38:23', '', 0, 'https://www.kahlmah.com/et_pb_layout/updated-yoga-layout/', 0, 'et_pb_layout', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3480, 1, '2018-07-19 19:38:41', '2018-07-19 19:38:41', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" 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="#ffffff"][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="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare] [/et_pb_text][et_pb_text _builder_version="3.0.106"]\r\n[/et_pb_text][et_pb_image _builder_version="3.0.106"]\r\n[/et_pb_image][et_pb_text _builder_version="3.0.106"]\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n[/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"]\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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="3.9"]\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[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-19 19:38:41', '2018-07-19 19:38:41', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3482, 1, '2018-07-19 20:47:21', '2018-07-19 20:47:21', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" 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="#ffffff"][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="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare] [/et_pb_text][et_pb_text _builder_version="3.0.106"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_image _builder_version="3.0.106"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.0.106"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/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"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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"]\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[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-19 20:47:21', '2018-07-19 20:47:21', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3483, 1, '2018-07-19 20:47:46', '2018-07-19 20:47:46', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _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', '', '', '2018-07-19 20:47:46', '2018-07-19 20:47:46', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3484, 1, '2018-07-19 21:07:15', '2018-07-19 21:07:15', 'Butt exercise', 'Gluteus muscles', '', 'inherit', 'open', 'closed', '', 'gluteus-muscles', '', '', '2018-07-19 21:07:40', '2018-07-19 21:07:40', '', 3476, 'https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg', 0, 'attachment', 'image/jpeg', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3485, 1, '2018-07-19 21:24:24', '2018-07-19 21:24:24', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" 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="#ffffff"][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="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"]\r\n\r\n[social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.106"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_image _builder_version="3.0.106"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is to focus on those muscles you need to work on.</span></p>\r\n<p class="p1"><span class="s1">There are 3 main muscles that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Gluteus maximus - The gluteus maximus compose the bulk of the butt muscles. This muscle gives volume to the structure of your butt.</span></p>\r\n<p class="p1"><span class="s1">Gluteus medius - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will give your butt that lifted looks.</span></p>\r\n<p class="p1"><span class="s1">Gluteus minimus - The smallest among the 3 muscles but plays an important role in supporting your butt to avoid that saggy looking butt.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.9" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" max_width="65%" /][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Yoga, with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1">Yoga is a great isometric exercise that is very effective in achieving tone.</span></p>\r\n<p class="p1"><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/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"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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"]\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[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-19 21:24:24', '2018-07-19 21:24:24', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3487, 1, '2018-07-19 21:26:37', '2018-07-19 21:26:37', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" 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="#ffffff"][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="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.106"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_image _builder_version="3.9" src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is to focus on those muscles you need to work on.</span></p>\r\n<p class="p1"><span class="s1">There are 3 main muscles that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Gluteus maximus - The gluteus maximus compose the bulk of the butt muscles. This muscle gives volume to the structure of your butt.</span></p>\r\n<p class="p1"><span class="s1">Gluteus medius - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will give your butt that lifted looks.</span></p>\r\n<p class="p1"><span class="s1">Gluteus minimus - The smallest among the 3 muscles but plays an important role in supporting your butt to avoid that saggy looking butt.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.9" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" max_width="65%" /][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Yoga, with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1">Yoga is a great isometric exercise that is very effective in achieving tone.</span></p>\r\n<p class="p1"><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/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"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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"]\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[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-19 21:26:37', '2018-07-19 21:26:37', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3488, 1, '2018-07-19 21:29:57', '2018-07-19 21:29:57', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]&nbsp;\r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px"][et_pb_row _builder_version="3.0.48" 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="3.9"]<p><span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span></p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r[/et_pb_text][et_pb_text _builder_version="3.0.106"]&nbsp;\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is to focus on those muscles you need to work on.</span></p>\r\n<p class="p1"><span class="s1">There are 3 main muscles that make up the structure of your butt</span></p>\r[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">Gluteus maximus - The gluteus maximus compose the bulk of the butt muscles. This muscle gives volume to the structure of your butt.</span></p>\r\n<p class="p1"><span class="s1">Gluteus medius - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will give your butt that lifted looks.</span></p>\r\n<p class="p1"><span class="s1">Gluteus minimus - The smallest among the 3 muscles but plays an important role in supporting your butt to avoid that saggy looking butt.</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"][/et_pb_image][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">Yoga, with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1">Yoga is a great isometric exercise that is very effective in achieving tone.</span></p>\r\n<p class="p1"><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></p>\r[/et_pb_text][et_pb_text _builder_version="3.9"]<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r[/et_pb_text][et_pb_text _builder_version="3.9"]<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]&nbsp;\r[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]&nbsp;\r[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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]', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-19 21:29:57', '2018-07-19 21:29:57', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3489, 1, '2018-07-19 21:30:36', '2018-07-19 21:30:36', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]&nbsp;\r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px"][et_pb_row _builder_version="3.0.48" 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="3.9"]<p><span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span></p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r[/et_pb_text][et_pb_text _builder_version="3.0.106"]&nbsp;\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is to focus on those muscles you need to work on.</span></p>\r\n<p class="p1"><span class="s1">There are 3 main muscles that make up the structure of your butt</span></p>\r[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">Gluteus maximus - The gluteus maximus compose the bulk of the butt muscles. This muscle gives volume to the structure of your butt.</span></p>\r\n<p class="p1"><span class="s1">Gluteus medius - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will give your butt that lifted looks.</span></p>\r\n<p class="p1"><span class="s1">Gluteus minimus - The smallest among the 3 muscles but plays an important role in supporting your butt to avoid that saggy looking butt.</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"][/et_pb_image][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">Yoga, with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1">Yoga is a great isometric exercise that is very effective in achieving tone.</span></p>\r\n<p class="p1"><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></p>\r[/et_pb_text][et_pb_text _builder_version="3.9"]<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r[/et_pb_text][et_pb_text _builder_version="3.9"]<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]&nbsp;\r[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]&nbsp;\r[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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]', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-19 21:30:36', '2018-07-19 21:30:36', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3491, 1, '2018-07-19 21:31:23', '2018-07-19 21:31:23', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _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', '', '', '2018-07-19 21:31:23', '2018-07-19 21:31:23', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3492, 1, '2018-07-19 21:35:30', '2018-07-19 21:35:30', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is to focus on those muscles you need to work on.</span></p>\r\n<p class="p1"><span class="s1">There are 3 main muscles that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Gluteus maximus - The gluteus maximus compose the bulk of the butt muscles. This muscle gives volume to the structure of your butt.</span></p>\r\n<p class="p1"><span class="s1">Gluteus medius - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will give your butt that lifted looks.</span></p>\r\n<p class="p1"><span class="s1">Gluteus minimus - The smallest among the 3 muscles but plays an important role in supporting your butt to avoid that saggy looking butt.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Yoga, with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1">Yoga is a great isometric exercise that is very effective in achieving tone.</span></p>\r\n<p class="p1"><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></p>\r\n<p class="p1">[convertkit form=5173281]</p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][/et_pb_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"]\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="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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"]\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[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-19 21:35:30', '2018-07-19 21:35:30', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3493, 1, '2018-07-19 21:38:40', '2018-07-19 21:38:40', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is to focus on those muscles you need to work on.</span></p>\r\n<p class="p1"><span class="s1">There are 3 main muscles that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Gluteus maximus - The gluteus maximus compose the bulk of the butt muscles. This muscle gives volume to the structure of your butt.</span></p>\r\n<p class="p1"><span class="s1">Gluteus medius - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will give your butt that lifted looks.</span></p>\r\n<p class="p1"><span class="s1">Gluteus minimus - The smallest among the 3 muscles but plays an important role in supporting your butt to avoid that saggy looking butt.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Yoga, with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1">Yoga is a great isometric exercise that is very effective in achieving tone.</span></p>\r\n<p class="p1"><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></p>\r\n<p class="p1">[convertkit form=5173281] [/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n<p class="p1">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1">[/et_pb_text][/et_pb_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&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-19 21:38:40', '2018-07-19 21:38:40', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3495, 1, '2018-07-19 21:39:23', '2018-07-19 21:39:23', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _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', '', '', '2018-07-19 21:39:23', '2018-07-19 21:39:23', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3497, 1, '2018-07-19 21:40:22', '2018-07-19 21:40:22', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _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', '', '', '2018-07-19 21:40:22', '2018-07-19 21:40:22', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3498, 1, '2018-07-21 20:29:56', '2018-07-21 20:29:56', '<p>[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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||||||||"]</p><h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1><p>[/et_pb_text][et_pb_text _builder_version="3.0.105"]</p><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><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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]</p><p> </p><p>[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]</p><p> </p><p>[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]</p><p> </p><p>[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]</p><p><span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span></p><p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9"] [social_warfare]</p><p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p><p>[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]</p><p> </p><p>[/et_pb_image][et_pb_text _builder_version="3.9"]</p><p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is <strong><em>to focus on those muscles you need to work on.</em></strong></span></p><p class="p1"><span class="s1">There are <strong>3 main muscles</strong> that make up the structure of your butt</span></p><p>[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p><p class="p1"><span class="s1"><strong>Gluteus maximus</strong> - The gluteus maximus compose the bulk of the butt muscles. This muscle <em>gives volume to the structure</em> of your butt.</span></p><p class="p1"><span class="s1"><strong>Gluteus medius</strong> - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will <em>give your butt that lifted looks.</em></span></p><p>[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p><p><span class="s1"><strong>Gluteus minimus</strong> - The smallest among the 3 muscles but plays an important role in <em>supporting your butt to avoid that saggy looking butt.</em></span></p><p>[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"]</p><p> </p><p>[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p><p class="p1"><span class="s1"><strong>Yoga,</strong> with its focused poses and flow, is a great way to fire up those butt muscles.</span></p><p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> that is very effective in achieving tone.</span></p><p class="p1"><em><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></em></p><p class="p1">[convertkit form=5173281] [/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p><h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1><p class="p1">[/et_pb_text][et_pb_text _builder_version="3.9"]</p><h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1><p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p><p>https://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s</p><p> </p><p> </p><h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1><p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p><p>https://www.youtube.com/watch?v=-GpUYCuBxNo</p><p> </p><p> </p><h1 class="p1"><span class="s1">3. Chair Pose</span></h1><p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p><p>https://www.youtube.com/watch?v=SzoEjquXxIg</p><p> </p><h1> </h1><h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1><p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p><p>https://www.youtube.com/watch?v=N2yYLDg4tR0</p><p> </p><p> </p><h1 class="p1"><span class="s1">5. Bridge Pose</span></h1><p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p><p>https://www.youtube.com/watch?v=6HYNo1YQsUk</p><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><p> </p><p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p><p> </p><p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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><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 class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-autosave-v1', '', '', '2018-07-21 20:29:56', '2018-07-21 20:29:56', '', 3476, 'https://www.kahlmah.com/3476-autosave-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3500, 1, '2018-07-19 21:42:10', '2018-07-19 21:42:10', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _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', '', '', '2018-07-19 21:42:10', '2018-07-19 21:42:10', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3501, 1, '2018-07-19 21:45:12', '2018-07-19 21:45:12', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is to focus on those muscles you need to work on.</span></p>\r\n<p class="p1"><span class="s1">There are 3 main muscles that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Gluteus maximus - The gluteus maximus compose the bulk of the butt muscles. This muscle gives volume to the structure of your butt.</span></p>\r\n<p class="p1"><span class="s1">Gluteus medius - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will give your butt that lifted looks.</span></p>\r\n<p class="p1"><span class="s1">Gluteus minimus - The smallest among the 3 muscles but plays an important role in supporting your butt to avoid that saggy looking butt.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Yoga, with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1">Yoga is a great isometric exercise that is very effective in achieving tone.</span></p>\r\n<p class="p1"><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></p>\r\n<p class="p1">[convertkit form=5173281]</p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n<p class="p1">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1">[/et_pb_text][/et_pb_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&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-19 21:45:12', '2018-07-19 21:45:12', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3503, 1, '2018-07-19 21:45:50', '2018-07-19 21:45:50', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _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', '', '', '2018-07-19 21:45:50', '2018-07-19 21:45:50', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3504, 1, '2018-07-19 21:46:22', '2018-07-19 21:46:22', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is to focus on those muscles you need to work on.</span></p>\r\n<p class="p1"><span class="s1">There are 3 main muscles that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Gluteus maximus - The gluteus maximus compose the bulk of the butt muscles. This muscle gives volume to the structure of your butt.</span></p>\r\n<p class="p1"><span class="s1">Gluteus medius - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will give your butt that lifted looks.</span></p>\r\n<p class="p1"><span class="s1">Gluteus minimus - The smallest among the 3 muscles but plays an important role in supporting your butt to avoid that saggy looking butt.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Yoga, with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1">Yoga is a great isometric exercise that is very effective in achieving tone.</span></p>\r\n<p class="p1"><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></p>\r\n<p class="p1">[convertkit form=5173281] [/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n<p class="p1">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1">[/et_pb_text][/et_pb_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&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-19 21:46:22', '2018-07-19 21:46:22', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3506, 1, '2018-07-20 05:32:15', '2018-07-20 05:32:15', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1">\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-07-20 05:32:15', '2018-07-20 05:32:15', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3507, 1, '2018-07-20 05:37:07', '2018-07-20 05:37:07', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is <strong><em>to focus on those muscles you need to work on.</em></strong></span></p>\r\n<p class="p1"><span class="s1">There are <strong>3 main muscles</strong> that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Gluteus maximus</strong> - The gluteus maximus compose the bulk of the butt muscles. This muscle <em>gives volume to the structure</em> of your butt.</span></p>\r\n<p class="p1"><span class="s1"><strong>Gluteus medius</strong> - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will <em>give your butt that lifted looks.</em></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n\r\n<span class="s1"><strong>Gluteus minimus</strong> - The smallest among the 3 muscles but plays an important role in <em>supporting your butt to avoid that saggy looking butt.</em></span>\r\n\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Yoga,</strong> with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> that is very effective in achieving tone.</span></p>\r\n<p class="p1"><em><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></em></p>\r\n<p class="p1">[convertkit form=5173281]</p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n<p class="p1"></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"></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"]\r\n\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-20 05:37:07', '2018-07-20 05:37:07', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3508, 1, '2018-07-20 05:39:37', '2018-07-20 05:39:37', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is <strong><em>to focus on those muscles you need to work on.</em></strong></span></p>\r\n<p class="p1"><span class="s1">There are <strong>3 main muscles</strong> that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Gluteus maximus</strong> - The gluteus maximus compose the bulk of the butt muscles. This muscle <em>gives volume to the structure</em> of your butt.</span></p>\r\n<p class="p1"><span class="s1"><strong>Gluteus medius</strong> - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will <em>give your butt that lifted looks.</em></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n\r\n<span class="s1"><strong>Gluteus minimus</strong> - The smallest among the 3 muscles but plays an important role in <em>supporting your butt to avoid that saggy looking butt.</em></span>\r\n\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Yoga,</strong> with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> that is very effective in achieving tone.</span></p>\r\n<p class="p1"><em><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></em></p>\r\n<p class="p1">[convertkit form=5173281] [/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n<p class="p1">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1">[/et_pb_text][/et_pb_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&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-20 05:39:37', '2018-07-20 05:39:37', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3509, 1, '2018-07-20 05:49:43', '2018-07-20 05:49:43', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"]\r\n\r\n[social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is <strong><em>to focus on those muscles you need to work on.</em></strong></span></p>\r\n<p class="p1"><span class="s1">There are <strong>3 main muscles</strong> that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Gluteus maximus</strong> - The gluteus maximus compose the bulk of the butt muscles. This muscle <em>gives volume to the structure</em> of your butt.</span></p>\r\n<p class="p1"><span class="s1"><strong>Gluteus medius</strong> - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will <em>give your butt that lifted looks.</em></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n\r\n<span class="s1"><strong>Gluteus minimus</strong> - The smallest among the 3 muscles but plays an important role in <em>supporting your butt to avoid that saggy looking butt.</em></span>\r\n\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Yoga,</strong> with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> that is very effective in achieving tone.</span></p>\r\n<p class="p1"><em><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></em></p>\r\n<p class="p1">[convertkit form=5173281] [/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n<p class="p1">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1">[/et_pb_text][/et_pb_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&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-20 05:49:43', '2018-07-20 05:49:43', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3510, 1, '2018-07-20 05:50:55', '2018-07-20 05:50:55', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is <strong><em>to focus on those muscles you need to work on.</em></strong></span></p>\r\n<p class="p1"><span class="s1">There are <strong>3 main muscles</strong> that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Gluteus maximus</strong> - The gluteus maximus compose the bulk of the butt muscles. This muscle <em>gives volume to the structure</em> of your butt.</span></p>\r\n<p class="p1"><span class="s1"><strong>Gluteus medius</strong> - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will <em>give your butt that lifted looks.</em></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n\r\n<span class="s1"><strong>Gluteus minimus</strong> - The smallest among the 3 muscles but plays an important role in <em>supporting your butt to avoid that saggy looking butt.</em></span>\r\n\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Yoga,</strong> with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> that is very effective in achieving tone.</span></p>\r\n<p class="p1"><em><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></em></p>\r\n<p class="p1">[convertkit form=5173281] [/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n<p class="p1">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1">[/et_pb_text][/et_pb_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&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-20 05:50:55', '2018-07-20 05:50:55', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3511, 1, '2018-07-20 05:54:47', '2018-07-20 05:54:47', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9"]\r\n\r\n[social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is <strong><em>to focus on those muscles you need to work on.</em></strong></span></p>\r\n<p class="p1"><span class="s1">There are <strong>3 main muscles</strong> that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Gluteus maximus</strong> - The gluteus maximus compose the bulk of the butt muscles. This muscle <em>gives volume to the structure</em> of your butt.</span></p>\r\n<p class="p1"><span class="s1"><strong>Gluteus medius</strong> - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will <em>give your butt that lifted looks.</em></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n\r\n<span class="s1"><strong>Gluteus minimus</strong> - The smallest among the 3 muscles but plays an important role in <em>supporting your butt to avoid that saggy looking butt.</em></span>\r\n\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Yoga,</strong> with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> that is very effective in achieving tone.</span></p>\r\n<p class="p1"><em><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></em></p>\r\n<p class="p1">[convertkit form=5173281] [/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n<p class="p1">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1">[/et_pb_text][/et_pb_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&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-20 05:54:47', '2018-07-20 05:54:47', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3512, 1, '2018-07-20 05:56:06', '2018-07-20 05:56:06', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is <strong><em>to focus on those muscles you need to work on.</em></strong></span></p>\r\n<p class="p1"><span class="s1">There are <strong>3 main muscles</strong> that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Gluteus maximus</strong> - The gluteus maximus compose the bulk of the butt muscles. This muscle <em>gives volume to the structure</em> of your butt.</span></p>\r\n<p class="p1"><span class="s1"><strong>Gluteus medius</strong> - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will <em>give your butt that lifted looks.</em></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n\r\n<span class="s1"><strong>Gluteus minimus</strong> - The smallest among the 3 muscles but plays an important role in <em>supporting your butt to avoid that saggy looking butt.</em></span>\r\n\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Yoga,</strong> with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> that is very effective in achieving tone.</span></p>\r\n<p class="p1"><em><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></em></p>\r\n<p class="p1">[convertkit form=5173281] [/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n<p class="p1">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1">[/et_pb_text][/et_pb_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&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-20 05:56:06', '2018-07-20 05:56:06', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3513, 1, '2018-07-21 20:26:26', '2018-07-21 20:26:26', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is <strong><em>to focus on those muscles you need to work on.</em></strong></span></p>\r\n<p class="p1"><span class="s1">There are <strong>3 main muscles</strong> that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Gluteus maximus</strong> - The gluteus maximus compose the bulk of the butt muscles. This muscle <em>gives volume to the structure</em> of your butt.</span></p>\r\n<p class="p1"><span class="s1"><strong>Gluteus medius</strong> - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will <em>give your butt that lifted looks.</em></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n\r\n<span class="s1"><strong>Gluteus minimus</strong> - The smallest among the 3 muscles but plays an important role in <em>supporting your butt to avoid that saggy looking butt.</em></span>\r\n\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Yoga,</strong> with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> that is very effective in achieving tone.</span></p>\r\n<p class="p1"><em><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></em></p>\r\n<p class="p1">[convertkit form=5173281] [/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n<p class="p1">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\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&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-21 20:26:26', '2018-07-21 20:26:26', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3514, 1, '2018-07-21 20:28:01', '2018-07-21 20:28:01', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.9" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.48" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\n<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">One great thing about Yoga is that it shapes your body into its best form ever. And if you are looking to tone and achieve that perfect round lifted butt doing Yoga is a way to go ladies!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-Ultimate-yoga-poses-for-a-perfect-round-butt.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">We are often told that squats and weight bearing lunges are the best exercises to get that perfect butt shape but guess what? They are not the only way, in fact, you don’t have to do all that! All you need to do is <strong><em>to focus on those muscles you need to work on.</em></strong></span></p>\r\n<p class="p1"><span class="s1">There are <strong>3 main muscles</strong> that make up the structure of your butt</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Gluteus maximus</strong> - The gluteus maximus compose the bulk of the butt muscles. This muscle <em>gives volume to the structure</em> of your butt.</span></p>\r\n<p class="p1"><span class="s1"><strong>Gluteus medius</strong> - often times referred to as upper glutes, the gluteus medius is a deeper muscle layer, exercising this muscle will <em>give your butt that lifted looks.</em></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n\r\n<span class="s1"><strong>Gluteus minimus</strong> - The smallest among the 3 muscles but plays an important role in <em>supporting your butt to avoid that saggy looking butt.</em></span>\r\n\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Gluteus-muscles.jpg" align="center" _builder_version="3.9" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Yoga,</strong> with its focused poses and flow, is a great way to fire up those butt muscles.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> that is very effective in achieving tone.</span></p>\r\n<p class="p1"><em><span class="s1">Here are 5 of the best poses you can do to shape up your butt.</span></em></p>\r\n<p class="p1">[convertkit form=5173281] [/et_pb_text][et_pb_code _builder_version="3.9"]&lt;div class="content_mobile_hint"&gt;&lt;/div&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;div class="content_desktop_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1 class="p2" style="text-align: center;"><span class="s1">5 Ultimate Yoga Poses for a Perfect Round Butt</span></h1>\r\n<p class="p1">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n\r\n<h1><span class="s1">1. Warrior 1,2 &amp; 3 Pose</span></h1>\r\n<p class="p2"><span class="s1">The warrior flow pose is a great sequence that engages the major butt muscles, do the 3 poses as a sequence then when you reach to Warrior 3 squeeze your butt muscles and hold it for as long as you can. Do the same thing as you switch to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50&amp;t=50s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">2. Standing Forward Bend</span></h1>\r\n<p class="p1"><span class="s1">The Standing Forward Bend is great for toning and strengthening the gluteus maximus and medius, Once you have reached the full pose, find your ease and slightly bend your knees and move your hip up and down as if you are doing continuous mini squats, this is very good for the gluteus minimus and it also tones your thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">3. Chair Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the gluteus muscles and thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">4. Downward Dog Lift Leg</span></h1>\r\n<p class="p1"><span class="s1">This pose is a downward dog variation that is very effective in engaging the entire butt muscles. It is also a great stretching pose.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">5. Bridge Pose</span></h1>\r\n<p class="p1"><span class="s1">A great pose for the glutes, the key to this pose is to focus on your form and engage the muscle as you hold the pose firmly for as long as you can.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\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&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.9" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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 class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '5 Ultimate Yoga Poses for a Perfect Round Butt', '', 'inherit', 'closed', 'closed', '', '3476-revision-v1', '', '', '2018-07-21 20:28:01', '2018-07-21 20:28:01', '', 3476, 'https://www.kahlmah.com/3476-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3515, 1, '2018-07-22 16:50:52', '2018-07-22 16:50:52', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/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" _builder_version="3.16" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms" button_text_size__hover_enabled="off" button_one_text_size__hover_enabled="off" button_two_text_size__hover_enabled="off" button_text_color__hover_enabled="off" button_one_text_color__hover_enabled="off" button_two_text_color__hover_enabled="off" button_border_width__hover_enabled="off" button_one_border_width__hover_enabled="off" button_two_border_width__hover_enabled="off" button_border_color__hover_enabled="off" button_one_border_color__hover_enabled="off" button_two_border_color__hover_enabled="off" button_border_radius__hover_enabled="off" button_one_border_radius__hover_enabled="off" button_two_border_radius__hover_enabled="off" button_letter_spacing__hover_enabled="off" button_one_letter_spacing__hover_enabled="off" button_two_letter_spacing__hover_enabled="off" button_bg_color__hover_enabled="off" button_one_bg_color__hover_enabled="off" button_two_bg_color__hover_enabled="off"]&nbsp;\r[/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]&nbsp;\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 date="off" featured_image="off" _builder_version="3.9" meta_font="||||||||" meta_font_size="14px"]&nbsp;\r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px"][et_pb_row _builder_version="3.0.48" 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="3.9"]<span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.9"] [social_warfare]\r\n<p class="p1"><span class="s1">There are literally thousands of Yoga poses and they continue to evolve and are modified over time. Each practitioner has the luxury to choose from among these poses.</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/7-Yoga-poses-you-must-do-everyday.jpg" align="center" _builder_version="3.9" max_width="65%"]&nbsp;\r[/et_pb_image][et_pb_code]<div class="content_mobile_hint"></div><!-- [et_pb_line_break_holder] --><div class="content_desktop_hint"></div>[/et_pb_code][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">The different variations of <strong>Yoga</strong> is a result of its unique relationship with the practitioner, we all have different <em>goals and our purpose may differ too</em>, which is why we tailor our practice with our own personal intentions and capabilities.</span></p>\r[/et_pb_text][et_pb_code]<div class="content_mobile_hint"></div><!-- [et_pb_line_break_holder] --><div class="content_desktop_hint"></div>[/et_pb_code][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1"><strong>Yoga</strong> essentially is having that harmony between our <em>mind and body</em>. </span></p>\r\n<p class="p1"><span class="s1">One great key to practicing Yoga is <strong>consistency</strong>, be consistent and everything else follows. With consistency comes, <em>strength, flexibility, and balance.</em></span></p>\r[/et_pb_text][et_pb_code]<div class="content_mobile_hint"></div><!-- [et_pb_line_break_holder] --><div class="content_desktop_hint"></div>[/et_pb_code][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">The following <strong>7 Yoga Poses</strong> are poses you must do every day, they are <em>fundamental poses</em> that prepare you to take on the more advanced poses.</span></p>\r\n\r\n<h2 class="p1" style="text-align: center;"><span class="s1">7 Yoga Poses You Must Do Every day</span></h2>\r\n&nbsp;\r[/et_pb_text][et_pb_text _builder_version="3.9"]<h1 class="p1"><span class="s1">Sukhasana</span></h1>\r\n<p class="p1"><span class="s1"><strong>Sukhasana</strong> is a seated pose. It is perfect for <em>bringing in awareness</em> to your intentions and a great way to discipline your upper body alignment.</span></p>\r\n<p class="p1"><span class="s1">To do the pose, you come to the ground in a sitting position. Cross your legs, while you <strong>maintain that good alignment</strong> from your head to your neck shoulders and spine. Place hands in comfortable position on each side.</span></p>\r\n<p class="p1"><span class="s1">Beginners may find it challenging to achieve this comfortable alignment at first but it will get better.</span></p>\r\nhttps://www.youtube.com/watch?v=ri9B8IzLXIY\r\n<h1></h1>\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Adho Mukha Svanasana</span></h1>\r\n<p class="p1"><span class="s1">A great <strong>stretching pose</strong> you can do anytime. This pose wakes me up in the morning and sends me to bed at night. It is also a great resting pose in between poses.</span></p>\r\n<p class="p1"><span class="s1">To do this, you must come to all fours. With both hands <em>firmly</em> on the ground, <em>mindfully</em> lift both knees up to the sky. Feel that strong energy in your legs and hamstrings with back on a <strong>neutral alignment.</strong></span></p>\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Uttanasana</span></h1>\r\n<p class="p1"><span class="s1"><strong>Standing forward fol</strong>d is a pose to master <em>to strengthen</em> your legs and thighs and open your hip. A great pose to <strong>develop flexibility</strong>.</span></p>\r\n<p class="p1"><span class="s1">To do this, Stand hip-width apart, head, neck, shoulders, and back in neutral alignment. Mindfully bend forward using your hip flexors. Aim to reach the full pose by placing hands to your sheen or to the ground, however <strong>for beginners do not force</strong> this.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1">[/et_pb_text][et_pb_code]<div class="content_mobile_hint"></div><!-- [et_pb_line_break_holder] --><div class="content_desktop_hint"></div>[/et_pb_code][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">Instead, develop your progression <strong>safely.</strong> Stop where it <strong>feels comfortable</strong> stay in that pose for a moment, repeat and then go pass that pose until you will be able to do the full pose comfortably.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo&amp;t=3s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Plank Pose</span></h1>\r\n<p class="p1"><span class="s1">A powerful pose that is great for <strong>developing strength</strong> on the entire body. This pose alone can <em>create wonders</em> to your body.</span></p>\r\n<p class="p1"><span class="s1">To do this pose, come to the mat and you may start on all fours or you can start from a <em>Downward Facing Do</em>g. Make sure to spread your fingers wide and firmly press on the ground. Your entire body should be in a <strong>nice straight alignment</strong> supported by your arms and feet.</span></p>\r\nhttps://www.youtube.com/watch?v=C6XoYAVLKkM\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Utkatanasana</span></h1>\r\n<p class="p1"><span class="s1"><em>Strength, flexibility, and balance</em> combined in <strong>one powerful pose.</strong></span></p>\r\n<p class="p1"><span class="s1">To do this pose. Stand with your feet well grounded on the floor, bend your knees, bring your hips down as if you are going to sit on a chair, keep your upper body in a nice alignment then reach both arms up to the sky.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Warrior III</span></h1>\r\n<p class="p1"><span class="s1">A pose <strong>to develop strength and balance</strong>. A great pose for your core. This pose tightens and tones your legs and thighs.</span></p>\r\n<p class="p1"><span class="s1">To do the pose, you can begin with a standing forward fold pose, once you found the ease raise one leg up in a <em>nice alignment with your spine</em>. Do the same thing switching to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=pfeXk0m7rxQ\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p2"><span class="s1">Cat-Cow Pose</span></h1>\r\n<p class="p2"><span class="s1">Perfect pose to mindfully <strong>relax and ease tension</strong> in your body especially <em>the spine</em>. After doing those physically demanding poses this is a <strong>pose of calm energy.</strong></span></p>\r\n<p class="p2"><span class="s1">To do this pose. You come to all fours. lift your sitting bones towards the sky, allowing the belly to fall towards the floor.</span></p>\r\nhttps://www.youtube.com/watch?v=kqnua4rHVVA\r\n\r\n&nbsp;\r\n<p class="p1">[convertkit form=5173281]</p>\r\n&nbsp;\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"]&nbsp;\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.0.106" header_font="||||||||" header_text_align="center" body_font="||||||||" body_text_color="#0c71c3" body_font_size="16px"]&nbsp;\r\n<p class="p1">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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]', '7 Yoga Poses You Must Do Everyday', '', 'publish', 'closed', 'closed', '', '7-yoga-poses-you-must-do-everyday', '', '', '2019-01-29 21:01:20', '2019-01-29 21:01:20', '', 0, 'https://www.kahlmah.com/?p=3515', 0, 'post', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3516, 1, '2018-07-22 13:47:29', '2018-07-22 13:47:29', '', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-07-22 13:47:29', '2018-07-22 13:47:29', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3517, 1, '2018-07-22 13:47:32', '2018-07-22 13:47:32', '[et_pb_row custom_padding="66px|0px|0|0px|false|false" _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', '', '', '2018-07-22 13:47:32', '2018-07-22 13:47:32', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3518, 1, '2018-07-22 13:52:41', '2018-07-22 13:52:41', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" 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="#ffffff"][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="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare] [/et_pb_text][et_pb_text _builder_version="3.0.106"]\r\n[/et_pb_text][et_pb_image _builder_version="3.0.106"]\r\n[/et_pb_image][et_pb_text _builder_version="3.0.106"]\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n[/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"]\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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"]\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[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '7 Yoga Poses You Must Do Everyday', '', 'inherit', 'closed', 'closed', '', '3515-revision-v1', '', '', '2018-07-22 13:52:41', '2018-07-22 13:52:41', '', 3515, 'https://www.kahlmah.com/3515-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3519, 1, '2018-07-22 16:00:33', '2018-07-22 16:00:33', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" 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="#ffffff"][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="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.9" date="off"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"]\r\n\r\n[social_warfare]\r\n<p class="p1"><span class="s1">There are literally thousands of Yoga poses and they continue to evolve and are modified over time. Each practitioner has the luxury to choose from among these poses.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.0.106"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">The different variations of <strong>Yoga</strong> is a result of its unique relationship with the practitioner, we all have different <em>goals and our purpose may differ too</em>, which is why we tailor our practice with our own personal intentions and capabilities.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> essentially is having that harmony between our <em>minds and body</em>. </span></p>\r\n<p class="p1"><span class="s1">One great key to practicing Yoga is <strong>consistency</strong>, be consistent and everything else follows. With consistency comes, <em>strength, flexibility, and balance.</em></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">The following <strong>7 Yoga Poses</strong> are poses you must do every day, they are <em>fundamental poses</em> that prepare you to take on the more advanced poses.</span></p>\r\n\r\n<h1 class="p1" style="text-align: center;"><span class="s1">7 Yoga Poses You Must Do Every day</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<h1 class="p1"><span class="s1">Sukhasana</span></h1>\r\n<p class="p1"><span class="s1"><strong>Sukhasana</strong> is a seated pose. It is perfect for <em>bringing in awareness</em> to your intentions and a great way to discipline your upper body alignment.</span></p>\r\n<p class="p1"><span class="s1">To do the pose, you come to the ground in a sitting position. Cross your legs, while you <strong>maintain that good alignment</strong> from your head to your neck shoulders and spine. Place hands in comfortable position on each side.</span></p>\r\n<p class="p1"><span class="s1">Beginners may find it challenging to achieve this comfortable alignment at first but it will get better.</span></p>\r\nhttps://www.youtube.com/watch?v=ri9B8IzLXIY\r\n<h1></h1>\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Adho Mukha Svanasana</span></h1>\r\n<p class="p1"><span class="s1">A great <strong>stretching pose</strong> you can do anytime. This pose wakes me up in the morning and sends me to bed at night. It is also a great resting pose in between poses.</span></p>\r\n<p class="p1"><span class="s1">To do this, you must come to all fours. With both hands <em>firmly</em> on the ground, <em>mindfully</em> lift both knees up to the sky. Feel that strong energy in your legs and hamstrings with back on a <strong>neutral alignment.</strong></span></p>\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Uttanasana</span></h1>\r\n<p class="p1"><span class="s1"><strong>Standing forward fol</strong>d is a pose to master <em>to strengthen</em> your legs and thighs and open your hip. A great pose to <strong>develop flexibility</strong>.</span></p>\r\n<p class="p1"><span class="s1">To do this, Stand hip-width apart, head, neck, shoulders, and back in neutral alignment. Mindfully bend forward using your hip flexors. Aim to reach the full pose by placing hands to your sheen or to the ground, however <strong>for beginners do not force</strong> this.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Instead, develop your progression <strong>safely.</strong> Stop where it <strong>feels comfortable</strong> stay in that pose for a moment, repeat and then go pass that pose until you will be able to do the full pose comfortably.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo&amp;t=3s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Plank Pose</span></h1>\r\n<p class="p1"><span class="s1">A powerful pose that is great for <strong>developing strength</strong> on the entire body. This pose alone can <em>create wonders</em> to your body.</span></p>\r\n<p class="p1"><span class="s1">To do this pose, come to the mat and you may start on all fours or you can start from a <em>Downward Facing Do</em>g. Make sure to spread your fingers wide and firmly press on the ground. Your entire body should be in a <strong>nice straight alignment</strong> supported by your arms and feet.</span></p>\r\nhttps://www.youtube.com/watch?v=C6XoYAVLKkM\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Utkatanasana</span></h1>\r\n<p class="p1"><span class="s1"><em>Strength, flexibility, and balance</em> combined in <strong>one powerful pose.</strong></span></p>\r\n<p class="p1"><span class="s1">To do this pose. Stand with your feet well grounded on the floor, bend your knees, bring your hips down as if you are going to sit on a chair, keep your upper body in a nice alignment then reach both arms up to the sky.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Warrior III</span></h1>\r\n<p class="p1"><span class="s1">A pose <strong>to develop strength and balance</strong>. A great pose for your core. This pose tightens and tones your legs and thighs.</span></p>\r\n<p class="p1"><span class="s1">To do the pose, you can begin with a standing forward fold pose, once you found the ease raise one leg up in a <em>nice alignment with your spine</em>. Do the same thing switching to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=pfeXk0m7rxQ\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p2"><span class="s1">Cat-Cow Pose</span></h1>\r\n<p class="p2"><span class="s1">Perfect pose to mindfully <strong>relax and ease tension</strong> in your body especially <em>the spine</em>. After doing those physically demanding poses this is a <strong>pose of calm energy.</strong></span></p>\r\n<p class="p2"><span class="s1">To do this pose. You come to all fours. lift your sitting bones towards the sky, allowing the belly to fall towards the floor.</span></p>\r\nhttps://www.youtube.com/watch?v=kqnua4rHVVA\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/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"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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"]\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[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '7 Yoga Poses You Must Do Everyday', '', 'inherit', 'closed', 'closed', '', '3515-revision-v1', '', '', '2018-07-22 16:00:33', '2018-07-22 16:00:33', '', 3515, 'https://www.kahlmah.com/3515-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3520, 1, '2018-07-22 16:13:24', '2018-07-22 16:13:24', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" 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="#ffffff"][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="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.9" date="off"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare]\r\n<p class="p1"><span class="s1">There are literally thousands of Yoga poses and they continue to evolve and are modified over time. Each practitioner has the luxury to choose from among these poses.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.0.106"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">The different variations of <strong>Yoga</strong> is a result of its unique relationship with the practitioner, we all have different <em>goals and our purpose may differ too</em>, which is why we tailor our practice with our own personal intentions and capabilities.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> essentially is having that harmony between our <em>minds and body</em>. </span></p>\r\n<p class="p1"><span class="s1">One great key to practicing Yoga is <strong>consistency</strong>, be consistent and everything else follows. With consistency comes, <em>strength, flexibility, and balance.</em></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">The following <strong>7 Yoga Poses</strong> are poses you must do every day, they are <em>fundamental poses</em> that prepare you to take on the more advanced poses.</span></p>\r\n\r\n<h1 class="p1" style="text-align: center;"><span class="s1">7 Yoga Poses You Must Do Every day</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<h1 class="p1"><span class="s1">Sukhasana</span></h1>\r\n<p class="p1"><span class="s1"><strong>Sukhasana</strong> is a seated pose. It is perfect for <em>bringing in awareness</em> to your intentions and a great way to discipline your upper body alignment.</span></p>\r\n<p class="p1"><span class="s1">To do the pose, you come to the ground in a sitting position. Cross your legs, while you <strong>maintain that good alignment</strong> from your head to your neck shoulders and spine. Place hands in comfortable position on each side.</span></p>\r\n<p class="p1"><span class="s1">Beginners may find it challenging to achieve this comfortable alignment at first but it will get better.</span></p>\r\nhttps://www.youtube.com/watch?v=ri9B8IzLXIY\r\n<h1></h1>\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Adho Mukha Svanasana</span></h1>\r\n<p class="p1"><span class="s1">A great <strong>stretching pose</strong> you can do anytime. This pose wakes me up in the morning and sends me to bed at night. It is also a great resting pose in between poses.</span></p>\r\n<p class="p1"><span class="s1">To do this, you must come to all fours. With both hands <em>firmly</em> on the ground, <em>mindfully</em> lift both knees up to the sky. Feel that strong energy in your legs and hamstrings with back on a <strong>neutral alignment.</strong></span></p>\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Uttanasana</span></h1>\r\n<p class="p1"><span class="s1"><strong>Standing forward fol</strong>d is a pose to master <em>to strengthen</em> your legs and thighs and open your hip. A great pose to <strong>develop flexibility</strong>.</span></p>\r\n<p class="p1"><span class="s1">To do this, Stand hip-width apart, head, neck, shoulders, and back in neutral alignment. Mindfully bend forward using your hip flexors. Aim to reach the full pose by placing hands to your sheen or to the ground, however <strong>for beginners do not force</strong> this.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Instead, develop your progression <strong>safely.</strong> Stop where it <strong>feels comfortable</strong> stay in that pose for a moment, repeat and then go pass that pose until you will be able to do the full pose comfortably.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo&amp;t=3s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Plank Pose</span></h1>\r\n<p class="p1"><span class="s1">A powerful pose that is great for <strong>developing strength</strong> on the entire body. This pose alone can <em>create wonders</em> to your body.</span></p>\r\n<p class="p1"><span class="s1">To do this pose, come to the mat and you may start on all fours or you can start from a <em>Downward Facing Do</em>g. Make sure to spread your fingers wide and firmly press on the ground. Your entire body should be in a <strong>nice straight alignment</strong> supported by your arms and feet.</span></p>\r\nhttps://www.youtube.com/watch?v=C6XoYAVLKkM\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Utkatanasana</span></h1>\r\n<p class="p1"><span class="s1"><em>Strength, flexibility, and balance</em> combined in <strong>one powerful pose.</strong></span></p>\r\n<p class="p1"><span class="s1">To do this pose. Stand with your feet well grounded on the floor, bend your knees, bring your hips down as if you are going to sit on a chair, keep your upper body in a nice alignment then reach both arms up to the sky.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Warrior III</span></h1>\r\n<p class="p1"><span class="s1">A pose <strong>to develop strength and balance</strong>. A great pose for your core. This pose tightens and tones your legs and thighs.</span></p>\r\n<p class="p1"><span class="s1">To do the pose, you can begin with a standing forward fold pose, once you found the ease raise one leg up in a <em>nice alignment with your spine</em>. Do the same thing switching to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=pfeXk0m7rxQ\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p2"><span class="s1">Cat-Cow Pose</span></h1>\r\n<p class="p2"><span class="s1">Perfect pose to mindfully <strong>relax and ease tension</strong> in your body especially <em>the spine</em>. After doing those physically demanding poses this is a <strong>pose of calm energy.</strong></span></p>\r\n<p class="p2"><span class="s1">To do this pose. You come to all fours. lift your sitting bones towards the sky, allowing the belly to fall towards the floor.</span></p>\r\nhttps://www.youtube.com/watch?v=kqnua4rHVVA\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/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"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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"]\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[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '7 Yoga Poses You Must Do Everyday', '', 'inherit', 'closed', 'closed', '', '3515-revision-v1', '', '', '2018-07-22 16:13:24', '2018-07-22 16:13:24', '', 3515, 'https://www.kahlmah.com/3515-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3521, 1, '2018-07-22 16:37:04', '2018-07-22 16:37:04', '7 Yoga poses you must do everyday', '7 Yoga poses you must do everyday', '', 'inherit', 'open', 'closed', '', '7-yoga-poses-you-must-do-everyday', '', '', '2018-07-22 16:37:26', '2018-07-22 16:37:26', '', 3515, 'https://www.kahlmah.com/wp-content/uploads/2018/07/7-Yoga-poses-you-must-do-everyday.jpg', 0, 'attachment', 'image/jpeg', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3522, 1, '2018-07-22 16:39:23', '2018-07-22 16:39:23', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" 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="#ffffff"][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="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.9" date="off"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"]\r\n\r\n[social_warfare]\r\n<p class="p1"><span class="s1">There are literally thousands of Yoga poses and they continue to evolve and are modified over time. Each practitioner has the luxury to choose from among these poses.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.9" src="https://www.kahlmah.com/wp-content/uploads/2018/07/7-Yoga-poses-you-must-do-everyday.jpg" align="center" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">The different variations of <strong>Yoga</strong> is a result of its unique relationship with the practitioner, we all have different <em>goals and our purpose may differ too</em>, which is why we tailor our practice with our own personal intentions and capabilities.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> essentially is having that harmony between our <em>minds and body</em>. </span></p>\r\n<p class="p1"><span class="s1">One great key to practicing Yoga is <strong>consistency</strong>, be consistent and everything else follows. With consistency comes, <em>strength, flexibility, and balance.</em></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">The following <strong>7 Yoga Poses</strong> are poses you must do every day, they are <em>fundamental poses</em> that prepare you to take on the more advanced poses.</span></p>\r\n\r\n<h2 class="p1" style="text-align: center;"><span class="s1">7 Yoga Poses You Must Do Every day</span></h2>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<h1 class="p1"><span class="s1">Sukhasana</span></h1>\r\n<p class="p1"><span class="s1"><strong>Sukhasana</strong> is a seated pose. It is perfect for <em>bringing in awareness</em> to your intentions and a great way to discipline your upper body alignment.</span></p>\r\n<p class="p1"><span class="s1">To do the pose, you come to the ground in a sitting position. Cross your legs, while you <strong>maintain that good alignment</strong> from your head to your neck shoulders and spine. Place hands in comfortable position on each side.</span></p>\r\n<p class="p1"><span class="s1">Beginners may find it challenging to achieve this comfortable alignment at first but it will get better.</span></p>\r\nhttps://www.youtube.com/watch?v=ri9B8IzLXIY\r\n<h1></h1>\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Adho Mukha Svanasana</span></h1>\r\n<p class="p1"><span class="s1">A great <strong>stretching pose</strong> you can do anytime. This pose wakes me up in the morning and sends me to bed at night. It is also a great resting pose in between poses.</span></p>\r\n<p class="p1"><span class="s1">To do this, you must come to all fours. With both hands <em>firmly</em> on the ground, <em>mindfully</em> lift both knees up to the sky. Feel that strong energy in your legs and hamstrings with back on a <strong>neutral alignment.</strong></span></p>\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Uttanasana</span></h1>\r\n<p class="p1"><span class="s1"><strong>Standing forward fol</strong>d is a pose to master <em>to strengthen</em> your legs and thighs and open your hip. A great pose to <strong>develop flexibility</strong>.</span></p>\r\n<p class="p1"><span class="s1">To do this, Stand hip-width apart, head, neck, shoulders, and back in neutral alignment. Mindfully bend forward using your hip flexors. Aim to reach the full pose by placing hands to your sheen or to the ground, however <strong>for beginners do not force</strong> this.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Instead, develop your progression <strong>safely.</strong> Stop where it <strong>feels comfortable</strong> stay in that pose for a moment, repeat and then go pass that pose until you will be able to do the full pose comfortably.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo&amp;t=3s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Plank Pose</span></h1>\r\n<p class="p1"><span class="s1">A powerful pose that is great for <strong>developing strength</strong> on the entire body. This pose alone can <em>create wonders</em> to your body.</span></p>\r\n<p class="p1"><span class="s1">To do this pose, come to the mat and you may start on all fours or you can start from a <em>Downward Facing Do</em>g. Make sure to spread your fingers wide and firmly press on the ground. Your entire body should be in a <strong>nice straight alignment</strong> supported by your arms and feet.</span></p>\r\nhttps://www.youtube.com/watch?v=C6XoYAVLKkM\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Utkatanasana</span></h1>\r\n<p class="p1"><span class="s1"><em>Strength, flexibility, and balance</em> combined in <strong>one powerful pose.</strong></span></p>\r\n<p class="p1"><span class="s1">To do this pose. Stand with your feet well grounded on the floor, bend your knees, bring your hips down as if you are going to sit on a chair, keep your upper body in a nice alignment then reach both arms up to the sky.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Warrior III</span></h1>\r\n<p class="p1"><span class="s1">A pose <strong>to develop strength and balance</strong>. A great pose for your core. This pose tightens and tones your legs and thighs.</span></p>\r\n<p class="p1"><span class="s1">To do the pose, you can begin with a standing forward fold pose, once you found the ease raise one leg up in a <em>nice alignment with your spine</em>. Do the same thing switching to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=pfeXk0m7rxQ\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p2"><span class="s1">Cat-Cow Pose</span></h1>\r\n<p class="p2"><span class="s1">Perfect pose to mindfully <strong>relax and ease tension</strong> in your body especially <em>the spine</em>. After doing those physically demanding poses this is a <strong>pose of calm energy.</strong></span></p>\r\n<p class="p2"><span class="s1">To do this pose. You come to all fours. lift your sitting bones towards the sky, allowing the belly to fall towards the floor.</span></p>\r\nhttps://www.youtube.com/watch?v=kqnua4rHVVA\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/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"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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"]\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[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '7 Yoga Poses You Must Do Everyday', '', 'inherit', 'closed', 'closed', '', '3515-revision-v1', '', '', '2018-07-22 16:39:23', '2018-07-22 16:39:23', '', 3515, 'https://www.kahlmah.com/3515-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3523, 1, '2018-07-22 16:40:16', '2018-07-22 16:40:16', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.9" 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="#ffffff"][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="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.9" date="off"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.9"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare]\r\n<p class="p1"><span class="s1">There are literally thousands of Yoga poses and they continue to evolve and are modified over time. Each practitioner has the luxury to choose from among these poses.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.9" src="https://www.kahlmah.com/wp-content/uploads/2018/07/7-Yoga-poses-you-must-do-everyday.jpg" align="center" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">The different variations of <strong>Yoga</strong> is a result of its unique relationship with the practitioner, we all have different <em>goals and our purpose may differ too</em>, which is why we tailor our practice with our own personal intentions and capabilities.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> essentially is having that harmony between our <em>minds and body</em>. </span></p>\r\n<p class="p1"><span class="s1">One great key to practicing Yoga is <strong>consistency</strong>, be consistent and everything else follows. With consistency comes, <em>strength, flexibility, and balance.</em></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">The following <strong>7 Yoga Poses</strong> are poses you must do every day, they are <em>fundamental poses</em> that prepare you to take on the more advanced poses.</span></p>\r\n\r\n<h2 class="p1" style="text-align: center;"><span class="s1">7 Yoga Poses You Must Do Every day</span></h2>\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<h1 class="p1"><span class="s1">Sukhasana</span></h1>\r\n<p class="p1"><span class="s1"><strong>Sukhasana</strong> is a seated pose. It is perfect for <em>bringing in awareness</em> to your intentions and a great way to discipline your upper body alignment.</span></p>\r\n<p class="p1"><span class="s1">To do the pose, you come to the ground in a sitting position. Cross your legs, while you <strong>maintain that good alignment</strong> from your head to your neck shoulders and spine. Place hands in comfortable position on each side.</span></p>\r\n<p class="p1"><span class="s1">Beginners may find it challenging to achieve this comfortable alignment at first but it will get better.</span></p>\r\nhttps://www.youtube.com/watch?v=ri9B8IzLXIY\r\n<h1></h1>\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Adho Mukha Svanasana</span></h1>\r\n<p class="p1"><span class="s1">A great <strong>stretching pose</strong> you can do anytime. This pose wakes me up in the morning and sends me to bed at night. It is also a great resting pose in between poses.</span></p>\r\n<p class="p1"><span class="s1">To do this, you must come to all fours. With both hands <em>firmly</em> on the ground, <em>mindfully</em> lift both knees up to the sky. Feel that strong energy in your legs and hamstrings with back on a <strong>neutral alignment.</strong></span></p>\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Uttanasana</span></h1>\r\n<p class="p1"><span class="s1"><strong>Standing forward fol</strong>d is a pose to master <em>to strengthen</em> your legs and thighs and open your hip. A great pose to <strong>develop flexibility</strong>.</span></p>\r\n<p class="p1"><span class="s1">To do this, Stand hip-width apart, head, neck, shoulders, and back in neutral alignment. Mindfully bend forward using your hip flexors. Aim to reach the full pose by placing hands to your sheen or to the ground, however <strong>for beginners do not force</strong> this.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Instead, develop your progression <strong>safely.</strong> Stop where it <strong>feels comfortable</strong> stay in that pose for a moment, repeat and then go pass that pose until you will be able to do the full pose comfortably.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo&amp;t=3s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Plank Pose</span></h1>\r\n<p class="p1"><span class="s1">A powerful pose that is great for <strong>developing strength</strong> on the entire body. This pose alone can <em>create wonders</em> to your body.</span></p>\r\n<p class="p1"><span class="s1">To do this pose, come to the mat and you may start on all fours or you can start from a <em>Downward Facing Do</em>g. Make sure to spread your fingers wide and firmly press on the ground. Your entire body should be in a <strong>nice straight alignment</strong> supported by your arms and feet.</span></p>\r\nhttps://www.youtube.com/watch?v=C6XoYAVLKkM\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Utkatanasana</span></h1>\r\n<p class="p1"><span class="s1"><em>Strength, flexibility, and balance</em> combined in <strong>one powerful pose.</strong></span></p>\r\n<p class="p1"><span class="s1">To do this pose. Stand with your feet well grounded on the floor, bend your knees, bring your hips down as if you are going to sit on a chair, keep your upper body in a nice alignment then reach both arms up to the sky.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Warrior III</span></h1>\r\n<p class="p1"><span class="s1">A pose <strong>to develop strength and balance</strong>. A great pose for your core. This pose tightens and tones your legs and thighs.</span></p>\r\n<p class="p1"><span class="s1">To do the pose, you can begin with a standing forward fold pose, once you found the ease raise one leg up in a <em>nice alignment with your spine</em>. Do the same thing switching to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=pfeXk0m7rxQ\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p2"><span class="s1">Cat-Cow Pose</span></h1>\r\n<p class="p2"><span class="s1">Perfect pose to mindfully <strong>relax and ease tension</strong> in your body especially <em>the spine</em>. After doing those physically demanding poses this is a <strong>pose of calm energy.</strong></span></p>\r\n<p class="p2"><span class="s1">To do this pose. You come to all fours. lift your sitting bones towards the sky, allowing the belly to fall towards the floor.</span></p>\r\nhttps://www.youtube.com/watch?v=kqnua4rHVVA\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/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"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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"]\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[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '7 Yoga Poses You Must Do Everyday', '', 'inherit', 'closed', 'closed', '', '3515-revision-v1', '', '', '2018-07-22 16:40:16', '2018-07-22 16:40:16', '', 3515, 'https://www.kahlmah.com/3515-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3524, 1, '2018-07-22 16:42:00', '2018-07-22 16:42:00', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.9" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/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" _builder_version="3.0.106" 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" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.9"]&nbsp;\r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px"][et_pb_row _builder_version="3.0.48" 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="3.9"]<p><span style="font-size: small;">This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span></p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.9" text_font_size="14px"] [social_warfare]\r\n<p class="p1"><span class="s1">There are literally thousands of Yoga poses and they continue to evolve and are modified over time. Each practitioner has the luxury to choose from among these poses.</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/7-Yoga-poses-you-must-do-everyday.jpg" align="center" _builder_version="3.9" max_width="65%"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">The different variations of <strong>Yoga</strong> is a result of its unique relationship with the practitioner, we all have different <em>goals and our purpose may differ too</em>, which is why we tailor our practice with our own personal intentions and capabilities.</span></p>\r[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1"><strong>Yoga</strong> essentially is having that harmony between our <em>minds and body</em>. </span></p>\r\n<p class="p1"><span class="s1">One great key to practicing Yoga is <strong>consistency</strong>, be consistent and everything else follows. With consistency comes, <em>strength, flexibility, and balance.</em></span></p>\r[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">The following <strong>7 Yoga Poses</strong> are poses you must do every day, they are <em>fundamental poses</em> that prepare you to take on the more advanced poses.</span></p>\n<p class="p1"><span class="s1"></span></p>\n<h2 class="p1" style="text-align: center;"><span class="s1">7 Yoga Poses You Must Do Every day</span></h2>\n<p><span class="s1"></span></p>[/et_pb_text][et_pb_text _builder_version="3.9"]<h1 class="p1"><span class="s1">Sukhasana</span></h1>\r\n<p class="p1"><span class="s1"><strong>Sukhasana</strong> is a seated pose. It is perfect for <em>bringing in awareness</em> to your intentions and a great way to discipline your upper body alignment.</span></p>\r\n<p class="p1"><span class="s1">To do the pose, you come to the ground in a sitting position. Cross your legs, while you <strong>maintain that good alignment</strong> from your head to your neck shoulders and spine. Place hands in comfortable position on each side.</span></p>\r\n<p class="p1"><span class="s1">Beginners may find it challenging to achieve this comfortable alignment at first but it will get better.</span></p>\r\nhttps://www.youtube.com/watch?v=ri9B8IzLXIY\r\n<h1></h1>\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Adho Mukha Svanasana</span></h1>\r\n<p class="p1"><span class="s1">A great <strong>stretching pose</strong> you can do anytime. This pose wakes me up in the morning and sends me to bed at night. It is also a great resting pose in between poses.</span></p>\r\n<p class="p1"><span class="s1">To do this, you must come to all fours. With both hands <em>firmly</em> on the ground, <em>mindfully</em> lift both knees up to the sky. Feel that strong energy in your legs and hamstrings with back on a <strong>neutral alignment.</strong></span></p>\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Uttanasana</span></h1>\r\n<p class="p1"><span class="s1"><strong>Standing forward fol</strong>d is a pose to master <em>to strengthen</em> your legs and thighs and open your hip. A great pose to <strong>develop flexibility</strong>.</span></p>\r\n<p class="p1"><span class="s1">To do this, Stand hip-width apart, head, neck, shoulders, and back in neutral alignment. Mindfully bend forward using your hip flexors. Aim to reach the full pose by placing hands to your sheen or to the ground, however <strong>for beginners do not force</strong> this.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r[/et_pb_text][et_pb_text _builder_version="3.9"]<p class="p1"><span class="s1">Instead, develop your progression <strong>safely.</strong> Stop where it <strong>feels comfortable</strong> stay in that pose for a moment, repeat and then go pass that pose until you will be able to do the full pose comfortably.</span></p>\r\nhttps://www.youtube.com/watch?v=-GpUYCuBxNo&amp;t=3s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Plank Pose</span></h1>\r\n<p class="p1"><span class="s1">A powerful pose that is great for <strong>developing strength</strong> on the entire body. This pose alone can <em>create wonders</em> to your body.</span></p>\r\n<p class="p1"><span class="s1">To do this pose, come to the mat and you may start on all fours or you can start from a <em>Downward Facing Do</em>g. Make sure to spread your fingers wide and firmly press on the ground. Your entire body should be in a <strong>nice straight alignment</strong> supported by your arms and feet.</span></p>\r\nhttps://www.youtube.com/watch?v=C6XoYAVLKkM\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Utkatanasana</span></h1>\r\n<p class="p1"><span class="s1"><em>Strength, flexibility, and balance</em> combined in <strong>one powerful pose.</strong></span></p>\r\n<p class="p1"><span class="s1">To do this pose. Stand with your feet well grounded on the floor, bend your knees, bring your hips down as if you are going to sit on a chair, keep your upper body in a nice alignment then reach both arms up to the sky.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Warrior III</span></h1>\r\n<p class="p1"><span class="s1">A pose <strong>to develop strength and balance</strong>. A great pose for your core. This pose tightens and tones your legs and thighs.</span></p>\r\n<p class="p1"><span class="s1">To do the pose, you can begin with a standing forward fold pose, once you found the ease raise one leg up in a <em>nice alignment with your spine</em>. Do the same thing switching to the other leg.</span></p>\r\nhttps://www.youtube.com/watch?v=pfeXk0m7rxQ\r\n\r\n&nbsp;\r\n<h1></h1>\r\n<h1 class="p2"><span class="s1">Cat-Cow Pose</span></h1>\r\n<p class="p2"><span class="s1">Perfect pose to mindfully <strong>relax and ease tension</strong> in your body especially <em>the spine</em>. After doing those physically demanding poses this is a <strong>pose of calm energy.</strong></span></p>\r\n<p class="p2"><span class="s1">To do this pose. You come to all fours. lift your sitting bones towards the sky, allowing the belly to fall towards the floor.</span></p>\r\nhttps://www.youtube.com/watch?v=kqnua4rHVVA\r\n\r\n&nbsp;\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="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]&nbsp;\r[/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_text_color="#0c71c3" body_font_size="16px"]&nbsp;\r[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|0|0px|false|false" _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]', '7 Yoga Poses You Must Do Everyday', '', 'inherit', 'closed', 'closed', '', '3515-revision-v1', '', '', '2018-07-22 16:42:00', '2018-07-22 16:42:00', '', 3515, 'https://www.kahlmah.com/3515-revision-v1/', 0, 'revision', '', 0);
