INSERT INTO `wp_fvfy_posts` VALUES (3525, 1, '2018-07-22 16:42:53', '2018-07-22 16:42:53', '[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" 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">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 16:42:53', '2018-07-22 16:42:53', '', 3515, 'https://www.kahlmah.com/3515-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3526, 1, '2018-07-22 16:43:38', '2018-07-22 16:43:38', '', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-07-22 16:43:38', '2018-07-22 16:43:38', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3527, 1, '2018-07-22 16:43:39', '2018-07-22 16:43:39', '[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 16:43:39', '2018-07-22 16:43:39', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3528, 1, '2018-07-22 16:46:12', '2018-07-22 16:46:12', '[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[/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 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">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 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%"]\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&nbsp;\r\n<p class="p1">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\r\n\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<p class="p1">[/et_pb_text][et_pb_text _builder_version="3.9"]</p>\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<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 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"]</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>', '7 Yoga Poses You Must Do Everyday', '', 'inherit', 'closed', 'closed', '', '3515-revision-v1', '', '', '2018-07-22 16:46:12', '2018-07-22 16:46:12', '', 3515, 'https://www.kahlmah.com/3515-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3529, 1, '2018-07-22 16:46:51', '2018-07-22 16:46:51', '', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-07-22 16:46:51', '2018-07-22 16:46:51', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3530, 1, '2018-07-22 16:50:04', '2018-07-22 16:50:04', '[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 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">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 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%"]\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">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_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> 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_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">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\n<p class="p1"></p>\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<p class="p1">[/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">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"></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 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"]</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>', '7 Yoga Poses You Must Do Everyday', '', 'inherit', 'closed', 'closed', '', '3515-revision-v1', '', '', '2018-07-22 16:50:04', '2018-07-22 16:50:04', '', 3515, 'https://www.kahlmah.com/3515-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3531, 1, '2018-07-22 16:50:42', '2018-07-22 16:50:42', '[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 16:50:42', '2018-07-22 16:50:42', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3532, 1, '2018-07-22 16:50:52', '2018-07-22 16:50:52', '[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 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">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 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%"]\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">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_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> 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_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">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\n\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<p class="p1">[/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">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"][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 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"]</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>', '7 Yoga Poses You Must Do Everyday', '', 'inherit', 'closed', 'closed', '', '3515-revision-v1', '', '', '2018-07-22 16:50:52', '2018-07-22 16:50:52', '', 3515, 'https://www.kahlmah.com/3515-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3534, 1, '2018-07-22 16:55:16', '2018-07-22 16:55:16', '[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 16:55:16', '2018-07-22 16:55:16', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3535, 1, '2018-07-22 16:55:57', '2018-07-22 16:55:57', '[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 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">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 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%"]\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">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_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> 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\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">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\n\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<p class="p1">[/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">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"][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 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"]</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>', '7 Yoga Poses You Must Do Everyday', '', 'inherit', 'closed', 'closed', '', '3515-revision-v1', '', '', '2018-07-22 16:55:57', '2018-07-22 16:55:57', '', 3515, 'https://www.kahlmah.com/3515-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3536, 1, '2018-07-22 16:56:33', '2018-07-22 16:56:33', '[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', '', '', '2018-07-22 16:56:33', '2018-07-22 16:56:33', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3537, 1, '2018-07-24 17:56:29', '2018-07-24 17:56:29', '[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 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">Getting out of bed early in the morning is probably the one thing that most people are dreading to do, especially when you have to get ready to go to work. Doing<a href="https://www.kahlmah.com/yoga/" target="_blank" rel="noopener"><strong> Yoga</strong></a> in the morning is a good way to start your day.</span></p>\r\n<p class="p1"><span class="s1">It is a great way to wake up and pump up positive energy that you can use for the rest of your day.</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-Do-the-Sun-Salutation.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">When I was a child my grandma used to tell me that I should wake up and get out of bed <strong>before the sun rises</strong> because if I do this I will feel <strong>more energetic for the rest of the day.</strong></span></p>\r\n<p class="p1"><span class="s1">It’s always difficult to wake up early when you are a child, I think everyone could agree on that. But now as an adult, I am proving it more and more that my grandma was right.</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">In <strong>Yogic practice</strong>, the <strong>Sun</strong> is seen as the <em>source of life</em>, which I couldn’t agree more. When the sun rises, it spreads that beam that lights the earth bringing <strong>energy and joy to all things beneath.</strong></span></p>\r\n<p class="p1"><span class="s1"><strong>The Sun Salutation</strong> is a <em>Yoga flow</em> of poses to honor the sun and attract the <strong>vibrant ray of energy</strong> it can bring into our day and that <strong>positive outlook</strong> in our everyday life.</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">Benefits of the Sun Salutation</span></h1>\r\n<p class="p1"><em><span class="s1">The Sun Salutation has many known benefits among them are:</span></em></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Increases energy</span></li>\r\n 	<li class="p1"><span class="s1">Increases awareness</span></li>\r\n 	<li class="p1"><span class="s1">Boosts metabolism</span></li>\r\n 	<li class="p1"><span class="s1">Facilitates good bowel movement</span></li>\r\n 	<li class="p1"><span class="s1">Ease tightness</span></li>\r\n 	<li class="p1"><span class="s1">Promotes hormone balance</span></li>\r\n</ul>\r\n<h2></h2>\r\n<h2 style="text-align: center;">How to Do the Sun Salutation; Morning Yoga Poses</h2>\r\n<p class="p2"><strong><span class="s1">Here is how to do it.</span></strong></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.9" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Sun-salutation.jpg" align="center" max_width="80%" /][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Start with <strong>Pranamasana</strong>, stand nice and straight with your hands together in your chest inhale. Raise both hands towards the sky, bring your chest up and open as you bring your hands back as you comfortably can in <strong>Hasta Uttanasana</strong> exhale.</span></p>\r\n<p class="p1"><span class="s1">With arms extended, slowly come forward and bed your hip bringing your torso down to the ground as you inhale going to <strong>Uttanasana.</strong></span></p>\r\n<p class="p1"><span class="s1">From <strong>Uttanasana</strong>, Press both palms firmly on the ground, bring one leg back to go on to <strong>Ashwa Sanchalanasana</strong>. Hold the pose for a breath.</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">Bring the other leg back to do the <strong>Plank Pose</strong>. Straight from <strong>Plank Pose</strong>, bring your tailbone up keeping the knees straight and your back neutral the <strong>Adho Mukha Svanasana</strong>, hold for a breath. Keeping your tailbone up pointing to the sky, suspend the chest down to the ground on to <strong>Ashtanga Namaskara.</strong></span></p>\r\n<p class="p1"><span class="s1">Inhale, slowly drop the tailbone down to the ground, bring your upper body up with both arms nice and straight both palms pressing firmly on the floor, <strong>Bhujangasana</strong>. Then back to <strong>Adho Mukha Svanasana.</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"><span class="s1">Then, go on <strong>Ashwa Sanchalanasana</strong> the opposite leg this time, inhale. Exhale as you go on to <strong>Uttanasana,</strong> bring your upper body up with arms extended reaching towards the sky back to<span class="Apple-converted-space">  </span><strong>Hasta Uttanasana</strong> and finally end the flow with </span><strong><span class="s1">Pranamasana.</span></strong></p>\r\n<p class="p1">[convertkit form=5173281]</p>\r\n&nbsp;\r\n\r\nThis video on youtube demonstrates the <strong>Sun Salutation.</strong>\r\n\r\nhttps://www.youtube.com/watch?v=l1C0rD_DlUE\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 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"]</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>', 'How to Do the Sun Salutation; Morning Yoga Poses', '', 'publish', 'closed', 'closed', '', 'how-to-do-the-sun-salutation-morning-yoga-poses', '', '', '2018-07-24 17:59:56', '2018-07-24 17:59:56', '', 0, 'https://www.kahlmah.com/?p=3537', 0, 'post', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3544, 1, '2018-07-24 17:26:04', '2018-07-24 17:26:04', '[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 date="off" featured_image="off" _builder_version="3.9" 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 _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] [/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 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[/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"]\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 Do the Sun Salutation, Start Your Day with some Energizing Yoga Asanas', '', 'inherit', 'closed', 'closed', '', '3537-revision-v1', '', '', '2018-07-24 17:26:04', '2018-07-24 17:26:04', '', 3537, 'https://www.kahlmah.com/3537-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3546, 1, '2018-07-24 17:29:01', '2018-07-24 17:29:01', 'How to Do the Sun Salutation. Yoga Poses morning workout.', 'How to Do the Sun Salutation', '', 'inherit', 'open', 'closed', '', 'how-to-do-the-sun-salutation', '', '', '2018-07-24 17:29:32', '2018-07-24 17:29:32', '', 3537, 'https://www.kahlmah.com/wp-content/uploads/2018/07/How-to-Do-the-Sun-Salutation.jpg', 0, 'attachment', 'image/jpeg', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3547, 1, '2018-07-24 17:35:42', '2018-07-24 17:35:42', '', 'The Sun Salutation', '', 'inherit', 'open', 'closed', '', 'sun-salutation', '', '', '2018-07-24 17:36:00', '2018-07-24 17:36:00', '', 3537, 'https://www.kahlmah.com/wp-content/uploads/2018/07/Sun-salutation.jpg', 0, 'attachment', 'image/jpeg', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3548, 1, '2018-07-24 17:52:31', '2018-07-24 17:52:31', '[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 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">Getting out of bed early in the morning is probably the one thing that most people are dreading to do, especially when you have to get ready to go to work. Doing<a href="https://www.kahlmah.com/yoga/" target="_blank" rel="noopener"><strong> Yoga</strong></a> in the morning is a good way to start your day.</span></p>\r\n<p class="p1"><span class="s1">It is a great way to wake up and pump up positive energy that you can use for the rest of your day.</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-Do-the-Sun-Salutation.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">When I was a child my grandma used to tell me that I should wake up and get out of bed <strong>before the sun rises</strong> because if I do this I will feel <strong>more energetic for the rest of the day.</strong></span></p>\r\n<p class="p1"><span class="s1">It’s always difficult to wake up early when you are a child, I think everyone could agree on that. But now as an adult, I am proving it more and more that my grandma was right.</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">In <strong>Yogic practice</strong>, the <strong>Sun</strong> is seen as the <em>source of life</em>, which I couldn’t agree more. When the sun rises, it spreads that beam that lights the earth bringing <strong>energy and joy to all things beneath.</strong></span></p>\r\n<p class="p1"><span class="s1"><strong>The Sun Salutation</strong> is a <em>Yoga flow</em> of poses to honor the sun and attract the <strong>vibrant ray of energy</strong> it can bring into our day and that <strong>positive outlook</strong> in our everyday life.</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">Benefits of the Sun Salutation</span></h1>\r\n<p class="p1"><em><span class="s1">The Sun Salutation has many known benefits among them are:</span></em></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Increases energy</span></li>\r\n 	<li class="p1"><span class="s1">Increases awareness</span></li>\r\n 	<li class="p1"><span class="s1">Boosts metabolism</span></li>\r\n 	<li class="p1"><span class="s1">Facilitates good bowel movement</span></li>\r\n 	<li class="p1"><span class="s1">Ease tightness</span></li>\r\n 	<li class="p1"><span class="s1">Promotes hormone balance</span></li>\r\n</ul>\r\n<h2></h2>\r\n<h2 style="text-align: center;">How to Do the Sun Salutation; Morning Yoga Poses</h2>\r\n<p class="p2"><strong><span class="s1">Here is how to do it.</span></strong></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.9" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Sun-salutation.jpg" align="center" max_width="80%" /][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Start with <strong>Pranamasana</strong>, stand nice and straight with your hands together in your chest inhale. Raise both hands towards the sky, bring your chest up and open as you bring your hands back as you comfortably can in <strong>Hasta Uttanasana</strong> exhale.</span></p>\r\n<p class="p1"><span class="s1">With arms extended, slowly come forward and bed your hip bringing your torso down to the ground as you inhale going to <strong>Uttanasana.</strong></span></p>\r\n<p class="p1"><span class="s1">From <strong>Uttanasana</strong>, Press both palms firmly on the ground, bring one leg back to go on to <strong>Ashwa Sanchalanasana</strong>. Hold the pose for a breath.</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">Bring the other leg back to do the <strong>Plank Pose</strong>. Straight from <strong>Plank Pose</strong>, bring your tailbone up keeping the knees straight and your back neutral the <strong>Adho Mukha Svanasana</strong>, hold for a breath. Keeping your tailbone up pointing to the sky, suspend the chest down to the ground on to <strong>Ashtanga Namaskara.</strong></span></p>\r\n<p class="p1"><span class="s1">Inhale, slowly drop the tailbone down to the ground, bring your upper body up with both arms nice and straight both palms pressing firmly on the floor, <strong>Bhujangasana</strong>. Then back to <strong>Adho Mukha Svanasana.</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"><span class="s1">Then, go on <strong>Ashwa Sanchalanasana</strong> the opposite leg this time, inhale. Exhale as you go on to <strong>Uttanasana,</strong> bring your upper body up with arms extended reaching towards the sky back to<span class="Apple-converted-space">  </span><strong>Hasta Uttanasana</strong> and finally end the flow with </span><strong><span class="s1">Pranamasana.</span></strong></p>\r\n&nbsp;\r\n\r\nThis video on youtube demonstrates the <strong>Sun Salutation.</strong>\r\n\r\nhttps://www.youtube.com/watch?v=l1C0rD_DlUE\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 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"]\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 Do the Sun Salutation; Morning Yoga Poses', '', 'inherit', 'closed', 'closed', '', '3537-revision-v1', '', '', '2018-07-24 17:52:31', '2018-07-24 17:52:31', '', 3537, 'https://www.kahlmah.com/3537-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3549, 1, '2018-07-24 17:55:51', '2018-07-24 17:55:51', '[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 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">Getting out of bed early in the morning is probably the one thing that most people are dreading to do, especially when you have to get ready to go to work. Doing<a href="https://www.kahlmah.com/yoga/" target="_blank" rel="noopener"><strong> Yoga</strong></a> in the morning is a good way to start your day.</span></p>\r\n<p class="p1"><span class="s1">It is a great way to wake up and pump up positive energy that you can use for the rest of your day.</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-Do-the-Sun-Salutation.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">When I was a child my grandma used to tell me that I should wake up and get out of bed <strong>before the sun rises</strong> because if I do this I will feel <strong>more energetic for the rest of the day.</strong></span></p>\r\n<p class="p1"><span class="s1">It’s always difficult to wake up early when you are a child, I think everyone could agree on that. But now as an adult, I am proving it more and more that my grandma was right.</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">In <strong>Yogic practice</strong>, the <strong>Sun</strong> is seen as the <em>source of life</em>, which I couldn’t agree more. When the sun rises, it spreads that beam that lights the earth bringing <strong>energy and joy to all things beneath.</strong></span></p>\r\n<p class="p1"><span class="s1"><strong>The Sun Salutation</strong> is a <em>Yoga flow</em> of poses to honor the sun and attract the <strong>vibrant ray of energy</strong> it can bring into our day and that <strong>positive outlook</strong> in our everyday life.</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">Benefits of the Sun Salutation</span></h1>\r\n<p class="p1"><em><span class="s1">The Sun Salutation has many known benefits among them are:</span></em></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Increases energy</span></li>\r\n 	<li class="p1"><span class="s1">Increases awareness</span></li>\r\n 	<li class="p1"><span class="s1">Boosts metabolism</span></li>\r\n 	<li class="p1"><span class="s1">Facilitates good bowel movement</span></li>\r\n 	<li class="p1"><span class="s1">Ease tightness</span></li>\r\n 	<li class="p1"><span class="s1">Promotes hormone balance</span></li>\r\n</ul>\r\n<h2></h2>\r\n<h2 style="text-align: center;">How to Do the Sun Salutation; Morning Yoga Poses</h2>\r\n<p class="p2"><strong><span class="s1">Here is how to do it.</span></strong></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.9" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Sun-salutation.jpg" align="center" max_width="80%" /][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Start with <strong>Pranamasana</strong>, stand nice and straight with your hands together in your chest inhale. Raise both hands towards the sky, bring your chest up and open as you bring your hands back as you comfortably can in <strong>Hasta Uttanasana</strong> exhale.</span></p>\r\n<p class="p1"><span class="s1">With arms extended, slowly come forward and bed your hip bringing your torso down to the ground as you inhale going to <strong>Uttanasana.</strong></span></p>\r\n<p class="p1"><span class="s1">From <strong>Uttanasana</strong>, Press both palms firmly on the ground, bring one leg back to go on to <strong>Ashwa Sanchalanasana</strong>. Hold the pose for a breath.</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">Bring the other leg back to do the <strong>Plank Pose</strong>. Straight from <strong>Plank Pose</strong>, bring your tailbone up keeping the knees straight and your back neutral the <strong>Adho Mukha Svanasana</strong>, hold for a breath. Keeping your tailbone up pointing to the sky, suspend the chest down to the ground on to <strong>Ashtanga Namaskara.</strong></span></p>\r\n<p class="p1"><span class="s1">Inhale, slowly drop the tailbone down to the ground, bring your upper body up with both arms nice and straight both palms pressing firmly on the floor, <strong>Bhujangasana</strong>. Then back to <strong>Adho Mukha Svanasana.</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"><span class="s1">Then, go on <strong>Ashwa Sanchalanasana</strong> the opposite leg this time, inhale. Exhale as you go on to <strong>Uttanasana,</strong> bring your upper body up with arms extended reaching towards the sky back to<span class="Apple-converted-space">  </span><strong>Hasta Uttanasana</strong> and finally end the flow with </span><strong><span class="s1">Pranamasana.</span></strong></p>\r\n<p class="p1">[convertkit form=5173281]</p>\r\n&nbsp;\r\n\r\nThis video on youtube demonstrates the <strong>Sun Salutation.</strong>\r\n\r\nhttps://www.youtube.com/watch?v=l1C0rD_DlUE\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 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"]\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 Do the Sun Salutation; Morning Yoga Poses', '', 'inherit', 'closed', 'closed', '', '3537-revision-v1', '', '', '2018-07-24 17:55:51', '2018-07-24 17:55:51', '', 3537, 'https://www.kahlmah.com/3537-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3550, 1, '2018-07-24 17:56:29', '2018-07-24 17:56:29', '[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 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">Getting out of bed early in the morning is probably the one thing that most people are dreading to do, especially when you have to get ready to go to work. Doing<a href="https://www.kahlmah.com/yoga/" target="_blank" rel="noopener"><strong> Yoga</strong></a> in the morning is a good way to start your day.</span></p>\r\n<p class="p1"><span class="s1">It is a great way to wake up and pump up positive energy that you can use for the rest of your day.</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-Do-the-Sun-Salutation.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">When I was a child my grandma used to tell me that I should wake up and get out of bed <strong>before the sun rises</strong> because if I do this I will feel <strong>more energetic for the rest of the day.</strong></span></p>\r\n<p class="p1"><span class="s1">It’s always difficult to wake up early when you are a child, I think everyone could agree on that. But now as an adult, I am proving it more and more that my grandma was right.</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">In <strong>Yogic practice</strong>, the <strong>Sun</strong> is seen as the <em>source of life</em>, which I couldn’t agree more. When the sun rises, it spreads that beam that lights the earth bringing <strong>energy and joy to all things beneath.</strong></span></p>\r\n<p class="p1"><span class="s1"><strong>The Sun Salutation</strong> is a <em>Yoga flow</em> of poses to honor the sun and attract the <strong>vibrant ray of energy</strong> it can bring into our day and that <strong>positive outlook</strong> in our everyday life.</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">Benefits of the Sun Salutation</span></h1>\r\n<p class="p1"><em><span class="s1">The Sun Salutation has many known benefits among them are:</span></em></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Increases energy</span></li>\r\n 	<li class="p1"><span class="s1">Increases awareness</span></li>\r\n 	<li class="p1"><span class="s1">Boosts metabolism</span></li>\r\n 	<li class="p1"><span class="s1">Facilitates good bowel movement</span></li>\r\n 	<li class="p1"><span class="s1">Ease tightness</span></li>\r\n 	<li class="p1"><span class="s1">Promotes hormone balance</span></li>\r\n</ul>\r\n<h2></h2>\r\n<h2 style="text-align: center;">How to Do the Sun Salutation; Morning Yoga Poses</h2>\r\n<p class="p2"><strong><span class="s1">Here is how to do it.</span></strong></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.9" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Sun-salutation.jpg" align="center" max_width="80%" /][et_pb_text _builder_version="3.9"]\r\n<p class="p1"><span class="s1">Start with <strong>Pranamasana</strong>, stand nice and straight with your hands together in your chest inhale. Raise both hands towards the sky, bring your chest up and open as you bring your hands back as you comfortably can in <strong>Hasta Uttanasana</strong> exhale.</span></p>\r\n<p class="p1"><span class="s1">With arms extended, slowly come forward and bed your hip bringing your torso down to the ground as you inhale going to <strong>Uttanasana.</strong></span></p>\r\n<p class="p1"><span class="s1">From <strong>Uttanasana</strong>, Press both palms firmly on the ground, bring one leg back to go on to <strong>Ashwa Sanchalanasana</strong>. Hold the pose for a breath.</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">Bring the other leg back to do the <strong>Plank Pose</strong>. Straight from <strong>Plank Pose</strong>, bring your tailbone up keeping the knees straight and your back neutral the <strong>Adho Mukha Svanasana</strong>, hold for a breath. Keeping your tailbone up pointing to the sky, suspend the chest down to the ground on to <strong>Ashtanga Namaskara.</strong></span></p>\r\n<p class="p1"><span class="s1">Inhale, slowly drop the tailbone down to the ground, bring your upper body up with both arms nice and straight both palms pressing firmly on the floor, <strong>Bhujangasana</strong>. Then back to <strong>Adho Mukha Svanasana.</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"><span class="s1">Then, go on <strong>Ashwa Sanchalanasana</strong> the opposite leg this time, inhale. Exhale as you go on to <strong>Uttanasana,</strong> bring your upper body up with arms extended reaching towards the sky back to<span class="Apple-converted-space">  </span><strong>Hasta Uttanasana</strong> and finally end the flow with </span><strong><span class="s1">Pranamasana.</span></strong></p>\r\n<p class="p1">[convertkit form=5173281]</p>\r\n&nbsp;\r\n\r\nThis video on youtube demonstrates the <strong>Sun Salutation.</strong>\r\n\r\nhttps://www.youtube.com/watch?v=l1C0rD_DlUE\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 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"]</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>', 'How to Do the Sun Salutation; Morning Yoga Poses', '', 'inherit', 'closed', 'closed', '', '3537-revision-v1', '', '', '2018-07-24 17:56:29', '2018-07-24 17:56:29', '', 3537, 'https://www.kahlmah.com/3537-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3551, 1, '2018-07-24 17:59:48', '2018-07-24 17:59:48', '', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-07-24 17:59:48', '2018-07-24 17:59:48', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3552, 1, '2018-07-24 18:00:24', '2018-07-24 18:00:24', '[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', '', '', '2018-07-24 18:00:24', '2018-07-24 18:00:24', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3554, 1, '2018-07-26 22:31:43', '2018-07-26 22:31:43', '[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="3.19.3"]<p>[social_warfare]</p>\n<p class="p1"><span class="s1">Are you looking to shape up, tone and strengthen your muscles, become more flexible and improve your overall health? Well, you might want to consider this amazing <a href="https://www.kahlmah.com/yoga/" target="_blank" rel="noopener"><strong>Yoga practice</strong></a>.</span></p>\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-best-yoga-poses-for-beginners.jpg" align="center" _builder_version="3.11" max_width="65%"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.11"]<p class="p1"><span class="s1">For anyone who has not done <em>Yoga</em> ever, it is a common thought that <em>Yoga</em> is just doing poses, meditating and that compared to other forms of exercises such as running or lifting weights Yoga may look as if it is not as powerful.</span></p>\r[/et_pb_text][et_pb_text _builder_version="3.11"]&nbsp;\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="3.11"]<p class="p1"><span class="s1">But once you have tried it, <strong>you will be amazed!</strong> Because <strong>Yoga</strong> is a <em>gentle</em> but <em>extremely powerful</em> form of exercise.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> has this unique combination of <strong>control and surrender.</strong></span></p>\r\n<p class="p1"><span class="s1">Not only that it is a great physical exercise it also has a <strong>holistic approach</strong> to improving your overall health.</span></p>\r[/et_pb_text][et_pb_text _builder_version="3.11"]<h1 class="p1" style="text-align: center;"><span class="s1">Benefits of Yoga</span></h1>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Develops strength</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> develops your <strong>strength</strong> like no other. With <em>Yoga poses</em> it is your own <strong>body weight</strong> you are holding it does not matter if you are someone who has not done any type of physical exercise, you can start gently at a level you are comfortable and <strong>develop your strength</strong> as you get better at the poses.</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="3.11"]&nbsp;\r\n<h2 class="p1"><span class="s1">Tones the body</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> a type of exercise that is very effective in <strong>achieving tone.</strong></span></p>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Increases flexibility</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> celebrates the <strong>ease of movement</strong>, it<strong> puts your mind over your body</strong> that it will push your body to <strong>go beyond</strong> what you thought <strong>impossible</strong>. It loosens tight joints, gently stretches your muscles maximises your body’s ability to move.</span></p>\r\n\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Improves balance</span></h2>\r\n<p class="p1"><em><span class="s1"><strong>Yoga</strong> improves your posture and develops your balance.</span></em></p>\r[/et_pb_text][et_pb_text _builder_version="3.11"]<h2></h2>\r\n<h2 class="p1"><span class="s1">Clears your mind</span></h2>\r\n<p class="p1"><span class="s1">Doing<em> Yoga poses</em> <strong>clears your mind</strong>. <em>Yoga poses</em> are <strong>focused movements,</strong> in order to perform them properly and safely, it requires your<strong> full awareness</strong> of the movement. It gets you out of stressful thoughts.</span></p>\r\n\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Boosts metabolism</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> facilitates a good bodily process and <strong>boosts metabolism</strong> which is very effective if you are someone trying<strong> to lose weight.</strong></span></p>\r[/et_pb_text][et_pb_text _builder_version="3.11"]<h2></h2>\r\n<h2 class="p1"><span class="s1">Relieves stress and anxiety</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is more than just the pose, it is a meditative practice that puts your mind at ease and <strong>relaxes the brain.</strong></span></p>\r\n<p class="p1"><em><span class="s1">These are just a few of the many benefits of Yoga.</span></em></p>\r\n&nbsp;\r\n<h1 class="p1" style="text-align: center;">5 Best Yoga Poses Any Beginner Can Do</h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">You want to start <em>Yoga</em> but you are not sure which poses to do as a beginner. Here, you are going to learn <strong>5 of the best Yoga poses for any beginner.</strong></span></p>\r[/et_pb_text][et_pb_text _builder_version="3.11"]&nbsp;\r\n<h1 class="p1"><span class="s1">Downward Facing Dog</span></h1>\r\n<p class="p1"><span class="s1">This is one of the most well-known poses in Yoga practice. The <strong>Downward facing dog</strong> is a stretching and resting pose. It strengthens your arms, back, and legs.</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Downward-facing-dog.jpg" align="center" _builder_version="3.11"][/et_pb_image][et_pb_text _builder_version="3.11"]<h1></h1>\r\n<h1 class="p1"><span class="s1">Childs Pose</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Child’s pose</strong> is a relaxing pose to rest and surrender. But it is also a great pose to help open your hip. It relaxes the spine and eases tension in your shoulders.</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Childs-Pose-1.jpg" align="center" _builder_version="3.11"][/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="3.11"]<h1 class="p1"><span class="s1">Warrior 1</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Warrior 1</strong> is a standing pose good for developing your balance. It is great for the thighs and it also tightens your core.</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Warrior-1.jpg" align="center" _builder_version="3.11"][/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="3.11"]&nbsp;\r\n<h1 class="p1"><span class="s1">Standing Forward Fold</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Standing forward fold</strong> is a great pose to start developing your flexibility. There are different variations to this pose, you just need to be consistent so that your body will adapt to your improved range of motion.</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Standing-Forward-fold.jpg" align="center" _builder_version="3.11"][/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="3.11"]&nbsp;\r\n<h1 class="p1"><span class="s1">Plank Pose</span></h1>\r\n<p class="p1"><span class="s1">When we talk about developing <strong>strength and tone</strong> the <strong>Plank Pose</strong> is a pose to start. The plank pose engages your entire body. It is very effective in strengthening your core. I personally do the plank pose every day and it did wonders to my arm strength, very effective in trimming your inner arm.</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/07/Plank-Pose.jpg" align="center" _builder_version="3.11"][/et_pb_image][et_pb_text _builder_version="3.11"]<p class="p1">[convertkit form=5173281] [/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]', '5 Best Yoga Poses Any Beginner Can Do', '', 'publish', 'open', 'open', '', '5-best-yoga-poses-any-beginner-can-do', '', '', '2019-01-06 21:14:14', '2019-01-06 21:14:14', '', 0, 'https://www.kahlmah.com/?p=3554', 0, 'post', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3562, 1, '2018-07-26 22:21:42', '2018-07-26 22:21:42', '[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 date="off" featured_image="off" _builder_version="3.9" 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 _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="3.11"]\r\n\r\n[social_warfare]\r\n<p class="p1"><span class="s1">Are you looking to shape up, tone and strengthen your muscles, become more flexible and improve your overall health? Well, you might want to consider this amazing <a href="https://www.kahlmah.com/yoga/" target="_blank" rel="noopener"><strong>Yoga practice</strong></a>.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-best-yoga-poses-for-beginners.jpg" align="center" max_width="65%"]\r\n[/et_pb_image][et_pb_text _builder_version="3.11"]\r\n<p class="p1"><span class="s1">For anyone who has not done <em>Yoga</em> ever, it is a common thought that <em>Yoga</em> is just doing poses, meditating and that compared to other forms of exercises such as running or lifting weights Yoga may look as if it is not as powerful.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n[/et_pb_text][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n<p class="p1"><span class="s1">But once you have tried it, <strong>you will be amazed!</strong> Because <strong>Yoga</strong> is a <em>gentle</em> but <em>extremely powerful</em> form of exercise.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> has this unique combination of <strong>control and surrender.</strong></span></p>\r\n<p class="p1"><span class="s1">Not only that it is a great physical exercise it also has a <strong>holistic approach</strong> to improving your overall health.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h1 class="p1" style="text-align: center;"><span class="s1">Benefits of Yoga</span></h1>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Develops strength</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> develops your <strong>strength</strong> like no other. With <em>Yoga poses</em> it is your own <strong>body weight</strong> you are holding it does not matter if you are someone who has not done any type of physical exercise, you can start gently at a level you are comfortable and <strong>develop your strength</strong> as you get better at the poses.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Tones the body</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> a type of exercise that is very effective in <strong>achieving tone.</strong></span></p>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Increases flexibility</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> celebrates the <strong>ease of movement</strong>, it<strong> puts your mind over your body</strong> that it will push your body to <strong>go beyond</strong> what you thought <strong>impossible</strong>. It loosens tight joints, gently stretches your muscles maximises your body’s ability to move.</span></p>\r\n\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Improves balance</span></h2>\r\n<p class="p1"><em><span class="s1"><strong>Yoga</strong> improves your posture and develops your balance.</span></em></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Clears your mind</span></h2>\r\n<p class="p1"><span class="s1">Doing<em> Yoga poses</em> <strong>clears your mind</strong>. <em>Yoga poses</em> are <strong>focused movements,</strong> in order to perform them properly and safely, it requires your<strong> full awareness</strong> of the movement. It gets you out of stressful thoughts.</span></p>\r\n\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Boosts metabolism</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> facilitates a good bodily process and <strong>boosts metabolism</strong> which is very effective if you are someone trying<strong> to lose weight.</strong></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Relieves stress and anxiety</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is more than just the pose, it is a meditative practice that puts your mind at ease and <strong>relaxes the brain.</strong></span></p>\r\n<p class="p1"><em><span class="s1">These are just a few of the many benefits of Yoga.</span></em></p>\r\n&nbsp;\r\n<h1 class="p1" style="text-align: center;"><span class="s1">5 Best Yoga Poses for Beginners</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">You want to start <em>Yoga</em> but you are not sure which poses to do as a beginner. Here, you are going to learn <strong>5 of the best Yoga poses for any beginner.</strong></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Downward Facing Dog</span></h1>\r\n<p class="p1"><span class="s1">This is one of the most well-known poses in Yoga practice. The <strong>Downward facing dog</strong> is a stretching and resting pose. It strengthens your arms, back, and legs.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Downward-facing-dog.jpg" align="center" /][et_pb_text _builder_version="3.11"]\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Childs Pose</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Child’s pose</strong> is a relaxing pose to rest and surrender. But it is also a great pose to help open your hip. It relaxes the spine and eases tension in your shoulders.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Childs-Pose.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n<h1 class="p1"><span class="s1">Warrior 1</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Warrior 1</strong> is a standing pose good for developing your balance. It is great for the thighs and it also tightens your core.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Warrior-1.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Standing Forward Fold</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Standing forward fold</strong> is a great pose to start developing your flexibility. There are different variations to this pose, you just need to be consistent so that your body will adapt to your improved range of motion.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Standing-Forward-fold.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\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">When we talk about developing <strong>strength and tone</strong> the <strong>Plank Pose</strong> is a pose to start. The plank pose engages your entire body. It is very effective in strengthening your core. I personally do the plank pose every day and it did wonders to my arm strength, very effective in trimming your inner arm.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Plank-Pose.jpg" align="center" /][/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[/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"]\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 Best Yoga Poses Any Beginner Can Do', '', 'inherit', 'closed', 'closed', '', '3554-revision-v1', '', '', '2018-07-26 22:21:42', '2018-07-26 22:21:42', '', 3554, 'https://www.kahlmah.com/3554-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3563, 1, '2018-07-26 22:23:16', '2018-07-26 22:23:16', '[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="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 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="3.11"] [social_warfare]\r\n<p class="p1"><span class="s1">Are you looking to shape up, tone and strengthen your muscles, become more flexible and improve your overall health? Well, you might want to consider this amazing <a href="https://www.kahlmah.com/yoga/" target="_blank" rel="noopener"><strong>Yoga practice</strong></a>.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-best-yoga-poses-for-beginners.jpg" align="center" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.11"]\r\n<p class="p1"><span class="s1">For anyone who has not done <em>Yoga</em> ever, it is a common thought that <em>Yoga</em> is just doing poses, meditating and that compared to other forms of exercises such as running or lifting weights Yoga may look as if it is not as powerful.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n<p class="p1"><span class="s1">But once you have tried it, <strong>you will be amazed!</strong> Because <strong>Yoga</strong> is a <em>gentle</em> but <em>extremely powerful</em> form of exercise.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> has this unique combination of <strong>control and surrender.</strong></span></p>\r\n<p class="p1"><span class="s1">Not only that it is a great physical exercise it also has a <strong>holistic approach</strong> to improving your overall health.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h1 class="p1" style="text-align: center;"><span class="s1">Benefits of Yoga</span></h1>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Develops strength</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> develops your <strong>strength</strong> like no other. With <em>Yoga poses</em> it is your own <strong>body weight</strong> you are holding it does not matter if you are someone who has not done any type of physical exercise, you can start gently at a level you are comfortable and <strong>develop your strength</strong> as you get better at the poses.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Tones the body</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> a type of exercise that is very effective in <strong>achieving tone.</strong></span></p>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Increases flexibility</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> celebrates the <strong>ease of movement</strong>, it<strong> puts your mind over your body</strong> that it will push your body to <strong>go beyond</strong> what you thought <strong>impossible</strong>. It loosens tight joints, gently stretches your muscles maximises your body’s ability to move.</span></p>\r\n\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Improves balance</span></h2>\r\n<p class="p1"><em><span class="s1"><strong>Yoga</strong> improves your posture and develops your balance.</span></em></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Clears your mind</span></h2>\r\n<p class="p1"><span class="s1">Doing<em> Yoga poses</em> <strong>clears your mind</strong>. <em>Yoga poses</em> are <strong>focused movements,</strong> in order to perform them properly and safely, it requires your<strong> full awareness</strong> of the movement. It gets you out of stressful thoughts.</span></p>\r\n\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Boosts metabolism</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> facilitates a good bodily process and <strong>boosts metabolism</strong> which is very effective if you are someone trying<strong> to lose weight.</strong></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Relieves stress and anxiety</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is more than just the pose, it is a meditative practice that puts your mind at ease and <strong>relaxes the brain.</strong></span></p>\r\n<p class="p1"><em><span class="s1">These are just a few of the many benefits of Yoga.</span></em></p>\r\n&nbsp;\r\n<h1 class="p1" style="text-align: center;">5 Best Yoga Poses Any Beginner Can Do</h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">You want to start <em>Yoga</em> but you are not sure which poses to do as a beginner. Here, you are going to learn <strong>5 of the best Yoga poses for any beginner.</strong></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Downward Facing Dog</span></h1>\r\n<p class="p1"><span class="s1">This is one of the most well-known poses in Yoga practice. The <strong>Downward facing dog</strong> is a stretching and resting pose. It strengthens your arms, back, and legs.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Downward-facing-dog.jpg" align="center" /][et_pb_text _builder_version="3.11"]\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Childs Pose</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Child’s pose</strong> is a relaxing pose to rest and surrender. But it is also a great pose to help open your hip. It relaxes the spine and eases tension in your shoulders.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Childs-Pose.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n<h1 class="p1"><span class="s1">Warrior 1</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Warrior 1</strong> is a standing pose good for developing your balance. It is great for the thighs and it also tightens your core.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Warrior-1.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Standing Forward Fold</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Standing forward fold</strong> is a great pose to start developing your flexibility. There are different variations to this pose, you just need to be consistent so that your body will adapt to your improved range of motion.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Standing-Forward-fold.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\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">When we talk about developing <strong>strength and tone</strong> the <strong>Plank Pose</strong> is a pose to start. The plank pose engages your entire body. It is very effective in strengthening your core. I personally do the plank pose every day and it did wonders to my arm strength, very effective in trimming your inner arm.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Plank-Pose.jpg" align="center" /][/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 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"]\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 Best Yoga Poses Any Beginner Can Do', '', 'inherit', 'closed', 'closed', '', '3554-revision-v1', '', '', '2018-07-26 22:23:16', '2018-07-26 22:23:16', '', 3554, 'https://www.kahlmah.com/3554-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3565, 1, '2018-07-26 22:31:11', '2018-07-26 22:31:11', '[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 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="3.11"] [social_warfare]\r\n<p class="p1"><span class="s1">Are you looking to shape up, tone and strengthen your muscles, become more flexible and improve your overall health? Well, you might want to consider this amazing <a href="https://www.kahlmah.com/yoga/" target="_blank" rel="noopener"><strong>Yoga practice</strong></a>.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-best-yoga-poses-for-beginners.jpg" align="center" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.11"]\r\n<p class="p1"><span class="s1">For anyone who has not done <em>Yoga</em> ever, it is a common thought that <em>Yoga</em> is just doing poses, meditating and that compared to other forms of exercises such as running or lifting weights Yoga may look as if it is not as powerful.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n<p class="p1"><span class="s1">But once you have tried it, <strong>you will be amazed!</strong> Because <strong>Yoga</strong> is a <em>gentle</em> but <em>extremely powerful</em> form of exercise.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> has this unique combination of <strong>control and surrender.</strong></span></p>\r\n<p class="p1"><span class="s1">Not only that it is a great physical exercise it also has a <strong>holistic approach</strong> to improving your overall health.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h1 class="p1" style="text-align: center;"><span class="s1">Benefits of Yoga</span></h1>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Develops strength</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> develops your <strong>strength</strong> like no other. With <em>Yoga poses</em> it is your own <strong>body weight</strong> you are holding it does not matter if you are someone who has not done any type of physical exercise, you can start gently at a level you are comfortable and <strong>develop your strength</strong> as you get better at the poses.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Tones the body</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> a type of exercise that is very effective in <strong>achieving tone.</strong></span></p>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Increases flexibility</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> celebrates the <strong>ease of movement</strong>, it<strong> puts your mind over your body</strong> that it will push your body to <strong>go beyond</strong> what you thought <strong>impossible</strong>. It loosens tight joints, gently stretches your muscles maximises your body’s ability to move.</span></p>\r\n\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Improves balance</span></h2>\r\n<p class="p1"><em><span class="s1"><strong>Yoga</strong> improves your posture and develops your balance.</span></em></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Clears your mind</span></h2>\r\n<p class="p1"><span class="s1">Doing<em> Yoga poses</em> <strong>clears your mind</strong>. <em>Yoga poses</em> are <strong>focused movements,</strong> in order to perform them properly and safely, it requires your<strong> full awareness</strong> of the movement. It gets you out of stressful thoughts.</span></p>\r\n\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Boosts metabolism</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> facilitates a good bodily process and <strong>boosts metabolism</strong> which is very effective if you are someone trying<strong> to lose weight.</strong></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Relieves stress and anxiety</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is more than just the pose, it is a meditative practice that puts your mind at ease and <strong>relaxes the brain.</strong></span></p>\r\n<p class="p1"><em><span class="s1">These are just a few of the many benefits of Yoga.</span></em></p>\r\n&nbsp;\r\n<h1 class="p1" style="text-align: center;">5 Best Yoga Poses Any Beginner Can Do</h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">You want to start <em>Yoga</em> but you are not sure which poses to do as a beginner. Here, you are going to learn <strong>5 of the best Yoga poses for any beginner.</strong></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Downward Facing Dog</span></h1>\r\n<p class="p1"><span class="s1">This is one of the most well-known poses in Yoga practice. The <strong>Downward facing dog</strong> is a stretching and resting pose. It strengthens your arms, back, and legs.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Downward-facing-dog.jpg" align="center" /][et_pb_text _builder_version="3.11"]\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Childs Pose</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Child’s pose</strong> is a relaxing pose to rest and surrender. But it is also a great pose to help open your hip. It relaxes the spine and eases tension in your shoulders.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Childs-Pose-1.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n<h1 class="p1"><span class="s1">Warrior 1</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Warrior 1</strong> is a standing pose good for developing your balance. It is great for the thighs and it also tightens your core.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Warrior-1.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Standing Forward Fold</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Standing forward fold</strong> is a great pose to start developing your flexibility. There are different variations to this pose, you just need to be consistent so that your body will adapt to your improved range of motion.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Standing-Forward-fold.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\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">When we talk about developing <strong>strength and tone</strong> the <strong>Plank Pose</strong> is a pose to start. The plank pose engages your entire body. It is very effective in strengthening your core. I personally do the plank pose every day and it did wonders to my arm strength, very effective in trimming your inner arm.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Plank-Pose.jpg" align="center" /][/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 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"]\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 Best Yoga Poses Any Beginner Can Do', '', 'inherit', 'closed', 'closed', '', '3554-revision-v1', '', '', '2018-07-26 22:31:11', '2018-07-26 22:31:11', '', 3554, 'https://www.kahlmah.com/3554-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3566, 1, '2018-07-26 22:33:34', '2018-07-26 22:33:34', '[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 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="3.11"] [social_warfare]\r\n<p class="p1"><span class="s1">Are you looking to shape up, tone and strengthen your muscles, become more flexible and improve your overall health? Well, you might want to consider this amazing <a href="https://www.kahlmah.com/yoga/" target="_blank" rel="noopener"><strong>Yoga practice</strong></a>.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-best-yoga-poses-for-beginners.jpg" align="center" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.11"]\r\n<p class="p1"><span class="s1">For anyone who has not done <em>Yoga</em> ever, it is a common thought that <em>Yoga</em> is just doing poses, meditating and that compared to other forms of exercises such as running or lifting weights Yoga may look as if it is not as powerful.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n<p class="p1"><span class="s1">But once you have tried it, <strong>you will be amazed!</strong> Because <strong>Yoga</strong> is a <em>gentle</em> but <em>extremely powerful</em> form of exercise.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> has this unique combination of <strong>control and surrender.</strong></span></p>\r\n<p class="p1"><span class="s1">Not only that it is a great physical exercise it also has a <strong>holistic approach</strong> to improving your overall health.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h1 class="p1" style="text-align: center;"><span class="s1">Benefits of Yoga</span></h1>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Develops strength</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> develops your <strong>strength</strong> like no other. With <em>Yoga poses</em> it is your own <strong>body weight</strong> you are holding it does not matter if you are someone who has not done any type of physical exercise, you can start gently at a level you are comfortable and <strong>develop your strength</strong> as you get better at the poses.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Tones the body</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> a type of exercise that is very effective in <strong>achieving tone.</strong></span></p>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Increases flexibility</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> celebrates the <strong>ease of movement</strong>, it<strong> puts your mind over your body</strong> that it will push your body to <strong>go beyond</strong> what you thought <strong>impossible</strong>. It loosens tight joints, gently stretches your muscles maximises your body’s ability to move.</span></p>\r\n\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Improves balance</span></h2>\r\n<p class="p1"><em><span class="s1"><strong>Yoga</strong> improves your posture and develops your balance.</span></em></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Clears your mind</span></h2>\r\n<p class="p1"><span class="s1">Doing<em> Yoga poses</em> <strong>clears your mind</strong>. <em>Yoga poses</em> are <strong>focused movements,</strong> in order to perform them properly and safely, it requires your<strong> full awareness</strong> of the movement. It gets you out of stressful thoughts.</span></p>\r\n\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Boosts metabolism</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> facilitates a good bodily process and <strong>boosts metabolism</strong> which is very effective if you are someone trying<strong> to lose weight.</strong></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Relieves stress and anxiety</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is more than just the pose, it is a meditative practice that puts your mind at ease and <strong>relaxes the brain.</strong></span></p>\r\n<p class="p1"><em><span class="s1">These are just a few of the many benefits of Yoga.</span></em></p>\r\n&nbsp;\r\n<h1 class="p1" style="text-align: center;">5 Best Yoga Poses Any Beginner Can Do</h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">You want to start <em>Yoga</em> but you are not sure which poses to do as a beginner. Here, you are going to learn <strong>5 of the best Yoga poses for any beginner.</strong></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Downward Facing Dog</span></h1>\r\n<p class="p1"><span class="s1">This is one of the most well-known poses in Yoga practice. The <strong>Downward facing dog</strong> is a stretching and resting pose. It strengthens your arms, back, and legs.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Downward-facing-dog.jpg" align="center" /][et_pb_text _builder_version="3.11"]\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Childs Pose</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Child’s pose</strong> is a relaxing pose to rest and surrender. But it is also a great pose to help open your hip. It relaxes the spine and eases tension in your shoulders.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Childs-Pose-1.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n<h1 class="p1"><span class="s1">Warrior 1</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Warrior 1</strong> is a standing pose good for developing your balance. It is great for the thighs and it also tightens your core.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Warrior-1.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Standing Forward Fold</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Standing forward fold</strong> is a great pose to start developing your flexibility. There are different variations to this pose, you just need to be consistent so that your body will adapt to your improved range of motion.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Standing-Forward-fold.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\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">When we talk about developing <strong>strength and tone</strong> the <strong>Plank Pose</strong> is a pose to start. The plank pose engages your entire body. It is very effective in strengthening your core. I personally do the plank pose every day and it did wonders to my arm strength, very effective in trimming your inner arm.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Plank-Pose.jpg" align="center" /][et_pb_text _builder_version="3.11"]\r\n<p class="p1">[convertkit form=5173281]</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\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_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 Best Yoga Poses Any Beginner Can Do', '', 'inherit', 'closed', 'closed', '', '3554-revision-v1', '', '', '2018-07-26 22:33:34', '2018-07-26 22:33:34', '', 3554, 'https://www.kahlmah.com/3554-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3567, 1, '2018-07-26 22:34:14', '2018-07-26 22:34:14', '[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 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="3.11"] [social_warfare]\r\n<p class="p1"><span class="s1">Are you looking to shape up, tone and strengthen your muscles, become more flexible and improve your overall health? Well, you might want to consider this amazing <a href="https://www.kahlmah.com/yoga/" target="_blank" rel="noopener"><strong>Yoga practice</strong></a>.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/5-best-yoga-poses-for-beginners.jpg" align="center" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.11"]\r\n<p class="p1"><span class="s1">For anyone who has not done <em>Yoga</em> ever, it is a common thought that <em>Yoga</em> is just doing poses, meditating and that compared to other forms of exercises such as running or lifting weights Yoga may look as if it is not as powerful.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n<p class="p1"><span class="s1">But once you have tried it, <strong>you will be amazed!</strong> Because <strong>Yoga</strong> is a <em>gentle</em> but <em>extremely powerful</em> form of exercise.</span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> has this unique combination of <strong>control and surrender.</strong></span></p>\r\n<p class="p1"><span class="s1">Not only that it is a great physical exercise it also has a <strong>holistic approach</strong> to improving your overall health.</span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h1 class="p1" style="text-align: center;"><span class="s1">Benefits of Yoga</span></h1>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Develops strength</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> develops your <strong>strength</strong> like no other. With <em>Yoga poses</em> it is your own <strong>body weight</strong> you are holding it does not matter if you are someone who has not done any type of physical exercise, you can start gently at a level you are comfortable and <strong>develop your strength</strong> as you get better at the poses.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Tones the body</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great <em>isometric exercise</em> a type of exercise that is very effective in <strong>achieving tone.</strong></span></p>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">Increases flexibility</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> celebrates the <strong>ease of movement</strong>, it<strong> puts your mind over your body</strong> that it will push your body to <strong>go beyond</strong> what you thought <strong>impossible</strong>. It loosens tight joints, gently stretches your muscles maximises your body’s ability to move.</span></p>\r\n\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Improves balance</span></h2>\r\n<p class="p1"><em><span class="s1"><strong>Yoga</strong> improves your posture and develops your balance.</span></em></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Clears your mind</span></h2>\r\n<p class="p1"><span class="s1">Doing<em> Yoga poses</em> <strong>clears your mind</strong>. <em>Yoga poses</em> are <strong>focused movements,</strong> in order to perform them properly and safely, it requires your<strong> full awareness</strong> of the movement. It gets you out of stressful thoughts.</span></p>\r\n\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Boosts metabolism</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> facilitates a good bodily process and <strong>boosts metabolism</strong> which is very effective if you are someone trying<strong> to lose weight.</strong></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">Relieves stress and anxiety</span></h2>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is more than just the pose, it is a meditative practice that puts your mind at ease and <strong>relaxes the brain.</strong></span></p>\r\n<p class="p1"><em><span class="s1">These are just a few of the many benefits of Yoga.</span></em></p>\r\n&nbsp;\r\n<h1 class="p1" style="text-align: center;">5 Best Yoga Poses Any Beginner Can Do</h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">You want to start <em>Yoga</em> but you are not sure which poses to do as a beginner. Here, you are going to learn <strong>5 of the best Yoga poses for any beginner.</strong></span></p>\r\n[/et_pb_text][et_pb_text _builder_version="3.11"]\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Downward Facing Dog</span></h1>\r\n<p class="p1"><span class="s1">This is one of the most well-known poses in Yoga practice. The <strong>Downward facing dog</strong> is a stretching and resting pose. It strengthens your arms, back, and legs.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Downward-facing-dog.jpg" align="center" /][et_pb_text _builder_version="3.11"]\r\n<h1></h1>\r\n<h1 class="p1"><span class="s1">Childs Pose</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Child’s pose</strong> is a relaxing pose to rest and surrender. But it is also a great pose to help open your hip. It relaxes the spine and eases tension in your shoulders.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Childs-Pose-1.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n<h1 class="p1"><span class="s1">Warrior 1</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Warrior 1</strong> is a standing pose good for developing your balance. It is great for the thighs and it also tightens your core.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Warrior-1.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\r\n\r\n&nbsp;\r\n<h1 class="p1"><span class="s1">Standing Forward Fold</span></h1>\r\n<p class="p1"><span class="s1">The <strong>Standing forward fold</strong> is a great pose to start developing your flexibility. There are different variations to this pose, you just need to be consistent so that your body will adapt to your improved range of motion.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Standing-Forward-fold.jpg" align="center" /][et_pb_code _builder_version="3.11"]&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="3.11"]\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">When we talk about developing <strong>strength and tone</strong> the <strong>Plank Pose</strong> is a pose to start. The plank pose engages your entire body. It is very effective in strengthening your core. I personally do the plank pose every day and it did wonders to my arm strength, very effective in trimming your inner arm.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.11" src="https://www.kahlmah.com/wp-content/uploads/2018/07/Plank-Pose.jpg" align="center" /][et_pb_text _builder_version="3.11"]\r\n<p class="p1">[convertkit form=5173281] [/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 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"]</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 Best Yoga Poses Any Beginner Can Do', '', 'inherit', 'closed', 'closed', '', '3554-revision-v1', '', '', '2018-07-26 22:34:14', '2018-07-26 22:34:14', '', 3554, 'https://www.kahlmah.com/3554-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3573, 1, '2018-07-27 17:09:57', '2018-07-27 17:09:57', '[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', '', '', '2018-07-27 17:09:57', '2018-07-27 17:09:57', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3575, 1, '2018-07-27 17:13:32', '2018-07-27 17:13:32', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" text_font_size="14px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.7"] [social_warfare]\r\n<p class="p1"><span class="s1">Hey hey, aspiring Yogi friends... </span><span class="s1">It’s time to quit hoping and let’s just start making it happen! </span><span class="s1">That flat belly you’ve always hoped for is very much in your reach with these Belly blasting Yoga Poses...</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Yoga-Poses-for-Flat-Stomach.png" align="center" _builder_version="3.11" max_width="66%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.7"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.7"]\r\n<p class="p1"><span class="s1">I hope you know by now how <strong>awesome</strong> <em><strong>Yoga</strong></em> is, just in case you haven’t learned already check out this articles below.</span></p>\r\n\r\n<h5 class="p1"><span class="s1">Related Articles: </span></h5>\r\n<ul>\r\n 	<li><span class="s1"><a href="https://www.kahlmah.com/yoga-for-weight-loss/" target="_blank" rel="noopener">Yoga for Weight Loss</a></span></li>\r\n 	<li><a href="https://www.kahlmah.com/10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">Yoga for Beginners</a></li>\r\n 	<li><a href="https://www.kahlmah.com/9-yoga-poses-to-burn-belly-fat-fast/" target="_blank" rel="noopener">Yoga Poses to Burn Belly Fat </a></li>\r\n</ul>\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n<span class="s1">What so great about Yoga is that you do not need anything but your willingness to <strong>develop</strong> and <strong>use the strength and flexibility</strong> you didn’t know <strong>you have</strong> and you will <strong>be surprised</strong> at what it can do to the human body.</span>\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">The <strong>Yoga poses</strong> I’m going to talk about are <strong>very effective</strong> in engaging the core muscles all at the same time which makes it a sure way of <strong>achieving that flat stomach you’ve always wanted</strong>.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">The thing about the core muscles, because it is composed of a number of interconnected muscle groups such as your back muscles, abdominal muscles and your gluteus muscles it is not always easy to engage these muscles in one move.</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">This is one reason why <strong>Yoga</strong> is so awesome for this particular area, it’s all about that focused movement engaging the entire core muscles matching your breath to every muscle contraction.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1"><span class="s1">So, yep just drop it and get on to the mat!</span></p>\r\n<p class="p1"><span class="s1">We’ll start it off with the <em>Plank Pose</em>.</span></p>\r\n<p class="p1"><span class="s1">A very powerful pose for the entire body.</span></p>\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">1. The Plank Pose</span></h2>\r\n<p class="p1"><span class="s1">The key to this pose is to fully engage the entire body by pressing the palms firmly on the floor,<span class="Apple-converted-space">  </span>tighten your abdomen, arms and legs.</span></p>\r\n<p class="p1"><span class="s1">This pose can improve the health of your back, strengthens your wrist, arms, and legs, above all tones the core muscles!</span></p>\r\nhttps://www.youtube.com/watch?v=OMR5ikcgWaI\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">2. Side Plank Pose</span></h2>\r\n<p class="p1"><span class="s1">A great variation of the Plank Pose</span></p>\r\n<p class="p1"><span class="s1">Particularly great for your obliques! This is one of my favorite poses.</span></p>\r\n<p class="p1"><span class="s1">To benefit from this pose, really squeeze on those obliques and feel that powerful energy in your arms. Lifting the opposite arm, extending that reach benefits your upper back, shoulders, and arms, getting rid of those arm bundles!</span></p>\r\nhttps://www.youtube.com/watch?v=krrxMqVQPCU\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">3. Upward Facing Dog</span></h2>\r\n<p class="p1"><span class="s1">A great pose for the abdominal muscles, shoulders, arms, upper and lower back muscles.</span></p>\r\n<p class="p1"><span class="s1">One good sequence pose is to start with a Downward Facing Dog, go to a Plank Pose and then Upward Facing Dog holding it for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=canHY0a02lw&amp;t=28s\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">4. Boat Pose</span></h2>\r\n<p class="p1"><span class="s1">You can do different variations of the boat pose depending on which level you are at.</span></p>\r\n<p class="p1"><span class="s1">Nonetheless, this pose is very effective in engaging your entire core muscles. </span></p>\r\n<p class="p1"><span class="s1">Pay attention to your back, keep it nice and straight, once you are comfortable with the pose you can increase its difficulty by levering your arms and legs.</span></p>\r\nhttps://www.youtube.com/watch?v=8KsyQvwi85Q&amp;t=68s\r\n\r\n&nbsp;\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">5. Bridge Pose</span></h2>\r\n<p class="p1"><span class="s1">This pose is a great pose to engage your gluteus muscles and your lower back.</span></p>\r\n<p class="p1"><span class="s1">Variations such as moving your tailbone up and down give you that increased benefit from this pose.</span></p>\r\n<p class="p1"><span class="s1">You could also extend the one leg straight as you lift your tailbone up, this is a great variation to increase difficulty.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk&amp;t=8s\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">6. Triangle Pose</span></h2>\r\n<p class="p1"><span class="s1">Another personal favorite pose.</span></p>\r\n<p class="p1"><span class="s1">The Triangle Pose engages your core muscles particularly great for your obliques. It is also a stretching pose effective for toning your thighs and legs.</span></p>\r\n<p class="p1"><span class="s1">Pay attention to the alignment of your body and remember to breathe!</span></p>\r\nhttps://www.youtube.com/watch?v=S6gB0QHbWFE\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">7. Warrior I, II and III</span></h2>\r\n<p class="p1"><span class="s1">The key is to do these poses in one flow of movement.</span></p>\r\n<p class="p1"><span class="s1">The Warrior Poses is a combination of poses for overall strength, flexibility, and balance.</span></p>\r\n<p class="p1"><span class="s1">When doing this pose pay extra attention to your core, really engage the abdominal muscles.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">8. Three Legged Downward Facing Dog</span></h2>\r\n<p class="p1"><span class="s1">A variation of the Downward Facing Dog with a great core strengthening exercise.</span></p>\r\n<p class="p1"><span class="s1">This is also a stretching pose great for your inner thighs.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0&amp;t=21s\r\n\r\n&nbsp;\r\n<h2 style="text-align: center;"><a href="https://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><strong>Ready to start with your Yoga journey? Here is your Free guide!</strong></a></h2>\r\n<p style="text-align: center;">[convertkit form=5173281] [/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 style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_text_align="center" body_font="||||||||" body_text_align="center" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|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 style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '8 Yoga Poses for Flat and Toned Abs', '', 'inherit', 'closed', 'closed', '', '2409-revision-v1', '', '', '2018-07-27 17:13:32', '2018-07-27 17:13:32', '', 2409, 'https://www.kahlmah.com/2409-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3617, 1, '2018-08-15 05:44:44', '2018-08-15 05:44:44', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row _builder_version="3.0.105" custom_padding="0px|0px|23.5312px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" background_layout="light"] [social_warfare]\r\n\r\n<em>Stress</em> is scientifically proven to be a contributing factor to many health problems such as heart diseases, gastrointestinal problems, obesity, depression, anxiety disorders, Alzheimer’s disease, diabetes and the list goes on. Despite this fact, we continue to tolerate stress until a problem arises.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/02/3-Ultimate-Stress-Buster-Exercise.png" _builder_version="3.0.105" max_width="61%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.11.1"]\r\n\r\nExercise is a great way to minimize stress levels, these <strong><em>3 Exercises</em> are the <em>Ultimate Stress Buster</em>.</strong>\r\n<h1 style="text-align: center;"></h1>\r\n<h1 style="text-align: center;">3 Ultimate Stress Buster Exercise</h1>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<h1>1. Meditation</h1>\r\n<img class="alignnone wp-image-571" src="../wp-content/uploads/2018/02/Untitled-design-14-300x300.png" alt="" width="233" height="233" />\r\n\r\n<em>Meditation</em> is a form of mental exercise, it''s the best way to relax your mind while focusing on how your body feels. It may be attributed to certain religious practices but you do not need to be religious to do meditation exercise.\r\n\r\n&nbsp;\r\n\r\nGiving yourself 10-15 min a day to still your mind and body in a quiet and comfortable state will dramatically improve your sense of well being.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.11.1"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\nA variety of research studies have proven that meditation is effective in relieving stress, one of which is discussed in an article in <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.f2319dc13725" target="_blank" rel="noopener">The Washington Post.</a>\r\n\r\n&nbsp;\r\n\r\nAccording to studies, meditation not only can relieve stress but it also causes changes in the brain by increasing the density of regional brain gray matter, which is associated with how we react to the stress hormone called <em>cortisol</em>.\r\n\r\n&nbsp;\r\n\r\nA great way to start meditation for beginners is through <a href="https://www.amazon.com/gp/product/B06XDXVLJB/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=B06XDXVLJB&amp;linkId=e58692c39dbfd10725677c59ab5eafe7" target="_blank" rel="noopener">Guided Meditation</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../knock-off-stress-a-beginners-guide-to-meditation/" target="_blank" rel="noopener">Meditation for Beginners: How to Naturally Relieve Stress</a>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<h5></h5>\r\n<h1>2.Yoga</h1>\r\n<img class="alignnone wp-image-200" src="../wp-content/uploads/2018/02/restorative-yoga_4460x4460-300x200.jpg" alt="Yoga" width="243" height="162" />\r\n\r\n<em>Yoga</em> is an active form of meditation, it focuses on movements and poses that will increase your physical strength, flexibility, and mental wellbeing.\r\n\r\nIt is a great exercise for all ages and the good thing about Yoga is that you can do it in the comfort of your own home.\r\n\r\nYoga proves that there are a lot more you can do to the human body when you find that focus.\r\n\r\n&nbsp;\r\n\r\nThere are thousands of yoga poses you can do according to your ability, you can start from the easy poses and slowly progress to the more challenging ones. <a href="https://www.amazon.com/gp/product/1582972427/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1582972427&amp;linkId=3d386cbb4d1cdc3652ae751710446272" target="_blank" rel="noopener">The Yoga Bible</a> is a good resource providing a comprehensive guide to practicing yoga.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\nThere can be thousands of reason why we get stressed, this varies in each individual. When we are stressed we tend to seek comfort through food and when this becomes out of control, the tendency is we gain weight which can lead to further stressing.\r\n\r\nThe good thing about Yoga, it''s not only a good way to reduce stress but also a great exercise for safe and effective weight loss.\r\n\r\nA yoga strategy such as <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">Yoga Burn</a> is tailored specifically for fast, safe and effective weight loss. You can learn more about this strategy <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">here</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">10 Easy Yoga Poses for Beginners</a>\r\n\r\n&nbsp;\r\n<h1>3.Tai Chi</h1>\r\n<img class="alignnone wp-image-1079" src="../wp-content/uploads/2018/02/taichi-park-300x169.jpg" alt="" width="282" height="159" />\r\n\r\n<span style="font-size: small;">Photo Credit: <a href="https://www.pingminghealth.com/lifestyle/tai-chi-classes-in-perth-western-australia/" target="_blank" rel="noopener">Ping Ming Health</a></span>\r\n\r\n<em>Tai Chi</em> is an ancient Chinese martial arts discipline. No, you do not have to do stunts or difficult movements, in fact, Tai Chi is somewhat similar to Yoga, it combines deep breathing and relaxation in a smooth flowing movement.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\nTai Chi is for all ages, in China a majority of older people practice Tai Chi because studies have shown that it can help people particularly in the ages of 65 and over to improve posture, mobility, balance, muscle strength and a great way to reduce stress.\r\n\r\n&nbsp;\r\n\r\nDr. Peter M. Wayne, a longtime Tai Chi teacher and a researcher at Harvard Medical School, presented a 12-week Tai Chi program on his book called  "<span id="productTitle" class="a-size-large"><a href="https://www.amazon.com/gp/product/1590309421/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1590309421&amp;linkId=ca2f31c3eea646a8256f55e7fd65a914" target="_blank" rel="noopener">The Harvard Medical School Guide to Tai Chi</a>". The book includes practical tips for integrating Tai Chi in everyday activities.</span>\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_font="||||||||" body_text_align="center" body_font_size="15px" text_orientation="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '3 Ultimate Stress Buster Exercise', '', 'inherit', 'closed', 'closed', '', '148-revision-v1', '', '', '2018-08-15 05:44:44', '2018-08-15 05:44:44', '', 148, 'https://www.kahlmah.com/148-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3618, 1, '2018-08-15 05:52:05', '2018-08-15 05:52:05', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row _builder_version="3.0.105" custom_padding="0px|0px|23.5312px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.11.1"]\r\n\r\n[social_warfare]\r\n\r\n<strong><em>Stress</em> </strong>is scientifically proven to be a contributing factor to many health problems such as <em>heart diseases, gastrointestinal problems, obesity, depression, anxiety disorders, Alzheimer’s disease, diabetes</em> and the list goes on. Despite this fact, we continue to tolerate stress until a problem arises.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/02/3-Ultimate-Stress-Buster-Exercise.png" _builder_version="3.0.105" max_width="61%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.11.1"]\r\n\r\n<strong>Exercise</strong> is a great way to minimize stress levels, these <strong><em>3 Exercises</em> are the <em>Ultimate Stress Buster</em>.</strong>\r\n<h1 style="text-align: center;"></h1>\r\n<h1 style="text-align: center;">3 Ultimate Stress Buster Exercise</h1>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<h1>1. Meditation</h1>\r\n<img class="alignnone wp-image-571" src="../wp-content/uploads/2018/02/Untitled-design-14-300x300.png" alt="" width="233" height="233" />\r\n\r\n<em><strong>Meditation</strong></em> is a form of mental exercise, it''s the best way to relax your mind while focusing on how your body feels. It may be attributed to certain religious practices but you do not need to be religious to do meditation exercise.\r\n\r\n&nbsp;\r\n\r\nGiving yourself 10-15 min a day to still your mind and body in a quiet and comfortable state will dramatically improve your sense of well being.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.11.1"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\nA variety of research studies have proven that meditation is effective in relieving stress, one of which is discussed in an article in <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.f2319dc13725" target="_blank" rel="noopener">The Washington Post.</a>\r\n\r\n&nbsp;\r\n\r\nAccording to studies, meditation not only can relieve stress but it also causes changes in the brain by increasing the density of regional brain gray matter, which is associated with how we react to the stress hormone called <em>cortisol</em>.\r\n\r\n&nbsp;\r\n\r\nA great way to start meditation for beginners is through <a href="https://www.amazon.com/gp/product/B06XDXVLJB/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=B06XDXVLJB&amp;linkId=e58692c39dbfd10725677c59ab5eafe7" target="_blank" rel="noopener">Guided Meditation</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../knock-off-stress-a-beginners-guide-to-meditation/" target="_blank" rel="noopener">Meditation for Beginners: How to Naturally Relieve Stress</a>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<h5></h5>\r\n<h1>2.Yoga</h1>\r\n<img class="alignnone wp-image-200" src="../wp-content/uploads/2018/02/restorative-yoga_4460x4460-300x200.jpg" alt="Yoga" width="243" height="162" />\r\n\r\n<em>Yoga</em> is an active form of meditation, it focuses on movements and poses that will increase your physical strength, flexibility, and mental wellbeing.\r\n\r\nIt is a great exercise for all ages and the good thing about Yoga is that you can do it in the comfort of your own home.\r\n\r\nYoga proves that there are a lot more you can do to the human body when you find that focus.\r\n\r\n&nbsp;\r\n\r\nThere are thousands of yoga poses you can do according to your ability, you can start from the easy poses and slowly progress to the more challenging ones. <a href="https://www.amazon.com/gp/product/1582972427/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1582972427&amp;linkId=3d386cbb4d1cdc3652ae751710446272" target="_blank" rel="noopener">The Yoga Bible</a> is a good resource providing a comprehensive guide to practicing yoga.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\nThere can be thousands of reason why we get stressed, this varies in each individual. When we are stressed we tend to seek comfort through food and when this becomes out of control, the tendency is we gain weight which can lead to further stressing.\r\n\r\nThe good thing about Yoga, it''s not only a good way to reduce stress but also a great exercise for safe and effective weight loss.\r\n\r\nA yoga strategy such as <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">Yoga Burn</a> is tailored specifically for fast, safe and effective weight loss. You can learn more about this strategy <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">here</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">10 Easy Yoga Poses for Beginners</a>\r\n\r\n&nbsp;\r\n<h1>3.Tai Chi</h1>\r\n<img class="alignnone wp-image-1079" src="../wp-content/uploads/2018/02/taichi-park-300x169.jpg" alt="" width="282" height="159" />\r\n\r\n<span style="font-size: small;">Photo Credit: <a href="https://www.pingminghealth.com/lifestyle/tai-chi-classes-in-perth-western-australia/" target="_blank" rel="noopener">Ping Ming Health</a></span>\r\n\r\n<em>Tai Chi</em> is an ancient Chinese martial arts discipline. No, you do not have to do stunts or difficult movements, in fact, Tai Chi is somewhat similar to Yoga, it combines deep breathing and relaxation in a smooth flowing movement.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\n<strong>Tai Chi</strong> is for all ages, in China a majority of older people practice<em> Tai Chi</em> because studies have shown that it can help people particularly in the ages of 65 and over to improve posture, mobility, balance, muscle strength and a great way to reduce stress.\r\n\r\n&nbsp;\r\n\r\nDr. Peter M. Wayne, a longtime<em> Tai Chi</em> teacher and a researcher at Harvard Medical School, presented a 12-week Tai Chi program in his book called  "<span id="productTitle" class="a-size-large"><a href="https://www.amazon.com/gp/product/1590309421/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1590309421&amp;linkId=ca2f31c3eea646a8256f55e7fd65a914" target="_blank" rel="noopener">The Harvard Medical School Guide to Tai Chi</a>". The book includes practical tips for integrating Tai Chi in everyday activities.</span>\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_font="||||||||" body_text_align="center" body_font_size="15px" text_orientation="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '3 Ultimate Stress Buster Exercise', '', 'inherit', 'closed', 'closed', '', '148-revision-v1', '', '', '2018-08-15 05:52:05', '2018-08-15 05:52:05', '', 148, 'https://www.kahlmah.com/148-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3620, 1, '2018-08-15 06:01:29', '2018-08-15 06:01:29', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.11.1" 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" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row _builder_version="3.0.105" custom_padding="0px|0px|23.5312px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.11.1"]\r\n\r\n[social_warfare]\r\n\r\n<strong><em>Stress</em> </strong>is scientifically proven to be a contributing factor to many health problems such as <em>heart diseases, gastrointestinal problems, obesity, depression, anxiety disorders, Alzheimer’s disease, diabetes</em> and the list goes on. Despite this fact, we continue to tolerate stress until a problem arises.\r\n\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/02/3-Ultimate-stress-buster-exercise.jpg" _builder_version="3.11.1" max_width="61%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.11.1"]\r\n\r\n<strong>Exercise</strong> is a great way to minimize stress levels, these <strong><em>3 Exercises</em> are the <em>Ultimate Stress Buster</em>.</strong>\r\n<h1 style="text-align: center;"></h1>\r\n<h1 style="text-align: center;">3 Ultimate Stress Buster Exercise</h1>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<h1>1. Meditation</h1>\r\n<img class="alignnone wp-image-571" src="../wp-content/uploads/2018/02/Untitled-design-14-300x300.png" alt="" width="233" height="233" />\r\n\r\n<em><strong>Meditation</strong></em> is a form of mental exercise, it''s the best way to relax your mind while focusing on how your body feels. It may be attributed to certain religious practices but you do not need to be religious to do meditation exercise.\r\n\r\n&nbsp;\r\n\r\nGiving yourself 10-15 min a day to still your mind and body in a quiet and comfortable state will dramatically improve your sense of well being.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.11.1"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\nA variety of research studies have proven that meditation is effective in relieving stress, one of which is discussed in an article in <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.f2319dc13725" target="_blank" rel="noopener">The Washington Post.</a>\r\n\r\n&nbsp;\r\n\r\nAccording to studies, meditation not only can relieve stress but it also causes changes in the brain by increasing the density of regional brain gray matter, which is associated with how we react to the stress hormone called <em>cortisol</em>.\r\n\r\n&nbsp;\r\n\r\nA great way to start meditation for beginners is through <a href="https://www.amazon.com/gp/product/B06XDXVLJB/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=B06XDXVLJB&amp;linkId=e58692c39dbfd10725677c59ab5eafe7" target="_blank" rel="noopener">Guided Meditation</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../knock-off-stress-a-beginners-guide-to-meditation/" target="_blank" rel="noopener">Meditation for Beginners: How to Naturally Relieve Stress</a>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<h5></h5>\r\n<h1>2.Yoga</h1>\r\n<img class="alignnone wp-image-200" src="../wp-content/uploads/2018/02/restorative-yoga_4460x4460-300x200.jpg" alt="Yoga" width="243" height="162" />\r\n\r\n<em>Yoga</em> is an active form of meditation, it focuses on movements and poses that will increase your physical strength, flexibility, and mental wellbeing.\r\n\r\nIt is a great exercise for all ages and the good thing about Yoga is that you can do it in the comfort of your own home.\r\n\r\nYoga proves that there are a lot more you can do to the human body when you find that focus.\r\n\r\n&nbsp;\r\n\r\nThere are thousands of yoga poses you can do according to your ability, you can start from the easy poses and slowly progress to the more challenging ones. <a href="https://www.amazon.com/gp/product/1582972427/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1582972427&amp;linkId=3d386cbb4d1cdc3652ae751710446272" target="_blank" rel="noopener">The Yoga Bible</a> is a good resource providing a comprehensive guide to practicing yoga.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\nThere can be thousands of reason why we get stressed, this varies in each individual. When we are stressed we tend to seek comfort through food and when this becomes out of control, the tendency is we gain weight which can lead to further stressing.\r\n\r\nThe good thing about Yoga, it''s not only a good way to reduce stress but also a great exercise for safe and effective weight loss.\r\n\r\nA yoga strategy such as <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">Yoga Burn</a> is tailored specifically for fast, safe and effective weight loss. You can learn more about this strategy <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">here</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">10 Easy Yoga Poses for Beginners</a>\r\n\r\n&nbsp;\r\n<h1>3.Tai Chi</h1>\r\n<img class="alignnone wp-image-1079" src="../wp-content/uploads/2018/02/taichi-park-300x169.jpg" alt="" width="282" height="159" />\r\n\r\n<span style="font-size: small;">Photo Credit: <a href="https://www.pingminghealth.com/lifestyle/tai-chi-classes-in-perth-western-australia/" target="_blank" rel="noopener">Ping Ming Health</a></span>\r\n\r\n<em>Tai Chi</em> is an ancient Chinese martial arts discipline. No, you do not have to do stunts or difficult movements, in fact, Tai Chi is somewhat similar to Yoga, it combines deep breathing and relaxation in a smooth flowing movement.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\n<strong>Tai Chi</strong> is for all ages, in China a majority of older people practice<em> Tai Chi</em> because studies have shown that it can help people particularly in the ages of 65 and over to improve posture, mobility, balance, muscle strength and a great way to reduce stress.\r\n\r\n&nbsp;\r\n\r\nDr. Peter M. Wayne, a longtime<em> Tai Chi</em> teacher and a researcher at Harvard Medical School, presented a 12-week Tai Chi program in his book called  "<span id="productTitle" class="a-size-large"><a href="https://www.amazon.com/gp/product/1590309421/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1590309421&amp;linkId=ca2f31c3eea646a8256f55e7fd65a914" target="_blank" rel="noopener">The Harvard Medical School Guide to Tai Chi</a>". The book includes practical tips for integrating Tai Chi in everyday activities.</span>\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_font="||||||||" body_text_align="center" body_font_size="15px" text_orientation="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '3 Ultimate Stress Buster Exercise', '', 'inherit', 'closed', 'closed', '', '148-revision-v1', '', '', '2018-08-15 06:01:29', '2018-08-15 06:01:29', '', 148, 'https://www.kahlmah.com/148-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3621, 1, '2018-08-15 06:07:37', '2018-08-15 06:07:37', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/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"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.11.1" meta_font="||||||||" meta_font_size="14px"]&nbsp;\r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px"][et_pb_row custom_padding="0px|0px|23.5312px|0px" _builder_version="3.0.105"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.11.1"][social_warfare]\r\n\r\n<strong><em>Stress</em> </strong>is scientifically proven to be a contributing factor to many health problems such as <em>heart diseases, gastrointestinal problems, obesity, depression, anxiety disorders, Alzheimer’s disease, diabetes</em> and the list goes on. Despite this fact, we continue to tolerate stress until a problem arises.\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/02/3-Ultimate-stress-buster-exercise.jpg" _builder_version="3.11.1" max_width="61%" module_alignment="center"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.11.1"]<strong>Exercise</strong> is a great way to minimize stress levels, these <strong><em>3 Exercises</em> are the <em>Ultimate Stress Buster</em>.</strong>\r\n<h1 style="text-align: center;"></h1>\r\n<h1 style="text-align: center;">3 Ultimate Stress Buster Exercise</h1>\r[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class=&quot;content_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]<h1>1. Meditation</h1>\r\n<img class="alignnone wp-image-571" src="../wp-content/uploads/2018/02/Untitled-design-14-300x300.png" alt="" width="233" height="233" />\r\n\r\n<em><strong>Meditation</strong></em> is a form of mental exercise, it''s the best way to relax your mind while focusing on how your body feels. It may be attributed to certain religious practices but you do not need to be religious to do meditation exercise.\r\n\r\n&nbsp;\r\n\r\nGiving yourself 10-15 min a day to still your mind and body in a quiet and comfortable state will dramatically improve your sense of well being.\r[/et_pb_text][et_pb_code _builder_version="3.11.1"]&lt;div class=&quot;content_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]A variety of research studies have proven that meditation is effective in relieving stress, one of which is discussed in an article in <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.f2319dc13725" target="_blank" rel="noopener">The Washington Post.</a>\r\n\r\n&nbsp;\r\n\r\nAccording to studies, meditation not only can relieve stress but it also causes changes in the brain by increasing the density of regional brain gray matter, which is associated with how we react to the stress hormone called <em>cortisol</em>.\r\n\r\n&nbsp;\r\n\r\nA great way to start meditation for beginners is through <a href="https://www.amazon.com/gp/product/B06XDXVLJB/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=B06XDXVLJB&amp;linkId=e58692c39dbfd10725677c59ab5eafe7" target="_blank" rel="noopener">Guided Meditation</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../knock-off-stress-a-beginners-guide-to-meditation/" target="_blank" rel="noopener">Meditation for Beginners: How to Naturally Relieve Stress</a>\r[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class=&quot;content_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]<h5></h5>\r\n<h1>2.Yoga</h1>\r\n<img class="alignnone wp-image-200" src="../wp-content/uploads/2018/02/restorative-yoga_4460x4460-300x200.jpg" alt="Yoga" width="243" height="162" />\r\n\r\n<em>Yoga</em> is an active form of meditation, it focuses on movements and poses that will increase your physical strength, flexibility, and mental wellbeing.\r\n\r\nIt is a great exercise for all ages and the good thing about Yoga is that you can do it in the comfort of your own home.\r\n\r\nYoga proves that there are a lot more you can do to the human body when you find that focus.\r\n\r\n&nbsp;\r\n\r\nThere are thousands of yoga poses you can do according to your ability, you can start from the easy poses and slowly progress to the more challenging ones. <a href="https://www.amazon.com/gp/product/1582972427/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1582972427&amp;linkId=3d386cbb4d1cdc3652ae751710446272" target="_blank" rel="noopener">The Yoga Bible</a> is a good resource providing a comprehensive guide to practicing yoga.\r[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class=&quot;content_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]There can be thousands of reason why we get stressed, this varies in each individual. When we are stressed we tend to seek comfort through food and when this becomes out of control, the tendency is we gain weight which can lead to further stressing.\r\n\r\nThe good thing about Yoga, it''s not only a good way to reduce stress but also a great exercise for safe and effective weight loss.\r\n\r\nA yoga strategy such as <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">Yoga Burn</a> is tailored specifically for fast, safe and effective weight loss. You can learn more about this strategy <a href="http://2afc91v9vnxp2repv7o7zn2q9t.hop.clickbank.net/?tid=KAHLMAH%2fYOGA" target="_blank" rel="noopener">here</a>.\r\n\r\n<span style="color: #993300;">Related article: </span><a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">10 Easy Yoga Poses for Beginners</a>\r\n\r\n&nbsp;\r\n<h1>3.Tai Chi</h1>\r\n<img class="alignnone wp-image-1079" src="../wp-content/uploads/2018/02/taichi-park-300x169.jpg" alt="" width="282" height="159" />\r\n\r\n<span style="font-size: small;">Photo Credit: <a href="https://www.pingminghealth.com/lifestyle/tai-chi-classes-in-perth-western-australia/" target="_blank" rel="noopener">Ping Ming Health</a></span>\r\n\r\n<em>Tai Chi</em> is an ancient Chinese martial arts discipline. No, you do not have to do stunts or difficult movements, in fact, Tai Chi is somewhat similar to Yoga, it combines deep breathing and relaxation in a smooth flowing movement.\r[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class=&quot;content_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]<strong>Tai Chi</strong> is for all ages, in China a majority of older people practice<em> Tai Chi</em> because studies have shown that it can help people particularly in the ages of 65 and over to improve posture, mobility, balance, muscle strength and a great way to reduce stress.\r\n\r\n&nbsp;\r\n\r\nDr. Peter M. Wayne, a longtime<em> Tai Chi</em> teacher and a researcher at Harvard Medical School, presented a 12-week Tai Chi program in his book called  "<span id="productTitle" class="a-size-large"><a href="https://www.amazon.com/gp/product/1590309421/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1590309421&amp;linkId=ca2f31c3eea646a8256f55e7fd65a914" target="_blank" rel="noopener">The Harvard Medical School Guide to Tai Chi</a>". The book includes practical tips for integrating Tai Chi in everyday activities.</span>\r[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_font="||||||||" body_text_align="center" body_font_size="15px" text_orientation="center"]&nbsp;\r[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_text_color="#0c71c3" body_font_size="16px"]&nbsp;\r[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '3 Ultimate Stress Buster Exercise', '', 'inherit', 'closed', 'closed', '', '148-revision-v1', '', '', '2018-08-15 06:07:37', '2018-08-15 06:07:37', '', 148, 'https://www.kahlmah.com/148-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3622, 1, '2018-08-17 23:23:34', '2018-08-17 23:23:34', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|15px|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" 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" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px" /][/et_pb_section][et_pb_section bb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: left;"><span style="font-size: small; font-family: inherit; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label="row" custom_padding="0px|0px|3px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.11.1"]\r\n\r\n[social_warfare]\r\n\r\nOur brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Meditation-to-Relieve-stress.png" _builder_version="3.0.105" max_width="54%" module_alignment="center" /][et_pb_text _builder_version="3.11.1"]\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.11.1"]\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful. </em></strong>There''s this saying that goes "it''s all in the mind", so tackle the mind head-on!\r\n<h1 style="text-align: center;">Meditation for Beginners How to Naturally Relieve Stress</h1>\r\n<h4></h4>\r\n<h4></h4>\r\n<h1></h1>\r\n<h1>Meditation</h1>\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.11.1" background_size="initial" background_position="top_left" background_repeat="repeat"]\r\n<h2><em><strong>Among the many benefits of meditation are:</strong></em></h2>\r\n<ul>\r\n 	<li>A decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>A decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\nThere are three main forms of meditation: <em>Physical posture</em>, <em>Mindfulness</em>, and <em>Mental silence</em>. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person in finding the right path to practice meditation.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h1>Expectations</h1>\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect a quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong>a mental exercise</strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <strong>takes time</strong>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about <span style="color: #046300;">it will not only add time but also quality to our lifetime.</span></li>\r\n 	<li>Meditation<strong> is a practice</strong>, a practice is an actual application and the key is to be <strong>consistent in your practice</strong>.</li>\r\n 	<li>Meditation <strong>is a process</strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<h1>Basics of Meditation</h1>\r\nA bit of a boring talk but the essential background. With reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong>The physical body</strong></li>\r\n 	<li><strong>Inner faculty;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong>Deep inner self</strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n&nbsp;\r\n<h1><strong>The Process</strong></h1>\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a conscious connection to the <em>deep inner-self</em>. This process provides <strong>inner peace</strong> which ultimately <strong>removes stress</strong> and <strong>improves overall health and well being.</strong>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong>Waking</strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><strong>Dreaming</strong>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><strong>Deep Sleep</strong>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\n<span style="font-family: inherit; font-weight: normal;">So yeah, the answer to all our troubled mind is a good snoring!</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n<span style="font-family: inherit; font-weight: normal;">But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us, w<span style="font-size: 20px;">hich was the case for me, I''ve always struggled to go on a deep sleep until I discovered the power of meditation.</span></span>\r\n\r\n<span style="font-size: 20px; font-family: inherit; font-weight: normal;">You can''t sleep because you are stressed, you are stressed because you can''t sleep, which one are you?</span>\r\n\r\nIn meditation, you go beyond the inner-faculty, in this process, you will experience the <strong>unity of deep inner self while being aware</strong> and not asleep.\r\n\r\n<span style="font-size: 20px;">The practice of </span><em style="font-size: 20px;">meditation</em><span style="font-size: 20px;"> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - </span><strong>physical, mental, emotional and spiritual.</strong>\r\n<h4></h4>\r\n<h4></h4>\r\n<h1>How to Meditate</h1>\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation. The following are some of the ways to the practice meditation.\r\n<ul>\r\n 	<li><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></li>\r\n</ul>\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n<ul>\r\n 	<li>\r\n<h2><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></h2>\r\n</li>\r\n</ul>\r\n1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.\r\n\r\n2. Find a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.\r\n\r\n3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.\r\n\r\n4. Compose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.\r\n\r\n5. Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.\r\n\r\n6. Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.\r\n\r\n7. On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.\r\n\r\n8. Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.\r\n\r\n9. End your session by saying your intentioned purpose.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h2><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></h2>\r\n</li>\r\n</ul>\r\nMy initial practice of meditation was through guided meditation, this is the easiest way to practice meditation for beginners. A wide variety of resources can be accessed on the internet.\r\n\r\nIn guided meditation, you will listen to a voice guiding you through the process of achieving a meditative state.\r\n\r\n<span style="font-size: 18px;">Learn more about Guided Meditation:</span>\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n<span style="font-size: 18px;">I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.</span>\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15" text_orientation="center" /][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="2px|0px|11px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Meditation for Beginners How to Naturally Relieve Stress', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-08-17 23:23:34', '2018-08-17 23:23:34', '', 536, 'https://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3623, 1, '2018-08-17 23:36:14', '2018-08-17 23:36:14', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|15px|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" 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" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.11.1" date="off" /][/et_pb_section][et_pb_section bb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: left;"><span style="font-size: small; font-family: inherit; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label="row" custom_padding="0px|0px|3px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.11.1"]\r\n\r\n[social_warfare]\r\n\r\nOur brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Meditation-to-Relieve-stress.png" _builder_version="3.0.105" max_width="54%" module_alignment="center" /][et_pb_text _builder_version="3.11.1"]\r\n\r\n<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.11.1"]\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful. </em></strong>There''s this saying that goes "it''s all in the mind", so tackle the mind head-on!\r\n<h1 style="text-align: center;">Meditation for Beginners How to Naturally Relieve Stress</h1>\r\n<h4></h4>\r\n<h4></h4>\r\n<h1></h1>\r\n<h1>Meditation</h1>\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.11.1" background_size="initial" background_position="top_left" background_repeat="repeat"]\r\n<h2><em><strong>Among the many benefits of meditation are:</strong></em></h2>\r\n<ul>\r\n 	<li>A decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>A decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\nThere are three main forms of meditation: <em>Physical posture</em>, <em>Mindfulness</em>, and <em>Mental silence</em>. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person in finding the right path to practice meditation.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h1>Expectations</h1>\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect a quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong>a mental exercise</strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <strong>takes time</strong>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about <span style="color: #046300;">it will not only add time but also quality to our lifetime.</span></li>\r\n 	<li>Meditation<strong> is a practice</strong>, a practice is an actual application and the key is to be <strong>consistent in your practice</strong>.</li>\r\n 	<li>Meditation <strong>is a process</strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<h1>Basics of Meditation</h1>\r\nA bit of a boring talk but the essential background. With reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong>The physical body</strong></li>\r\n 	<li><strong>Inner faculty;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong>Deep inner self</strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n&nbsp;\r\n<h1><strong>The Process</strong></h1>\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a conscious connection to the <em>deep inner-self</em>. This process provides <strong>inner peace</strong> which ultimately <strong>removes stress</strong> and <strong>improves overall health and well being.</strong>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong>Waking</strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><strong>Dreaming</strong>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><strong>Deep Sleep</strong>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\n<span style="font-family: inherit; font-weight: normal;">So yeah, the answer to all our troubled mind is a good snoring!</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\n<span style="font-family: inherit; font-weight: normal;">But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us, w<span style="font-size: 20px;">hich was the case for me, I''ve always struggled to go on a deep sleep until I discovered the power of meditation.</span></span>\r\n\r\n<span style="font-size: 20px; font-family: inherit; font-weight: normal;">You can''t sleep because you are stressed, you are stressed because you can''t sleep, which one are you?</span>\r\n\r\nIn meditation, you go beyond the inner-faculty, in this process, you will experience the <strong>unity of deep inner self while being aware</strong> and not asleep.\r\n\r\n<span style="font-size: 20px;">The practice of </span><em style="font-size: 20px;">meditation</em><span style="font-size: 20px;"> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - </span><strong>physical, mental, emotional and spiritual.</strong>\r\n<h4></h4>\r\n<h4></h4>\r\n<h1>How to Meditate</h1>\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation. The following are some of the ways to the practice meditation.\r\n<ul>\r\n 	<li><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></li>\r\n</ul>\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n<ul>\r\n 	<li>\r\n<h2><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></h2>\r\n</li>\r\n</ul>\r\n1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.\r\n\r\n2. Find a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.\r\n\r\n3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.\r\n\r\n4. Compose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.\r\n\r\n5. Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.\r\n\r\n6. Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.\r\n\r\n7. On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.\r\n\r\n8. Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.\r\n\r\n9. End your session by saying your intentioned purpose.\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h2><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></h2>\r\n</li>\r\n</ul>\r\nMy initial practice of meditation was through guided meditation, this is the easiest way to practice meditation for beginners. A wide variety of resources can be accessed on the internet.\r\n\r\nIn guided meditation, you will listen to a voice guiding you through the process of achieving a meditative state.\r\n\r\n<span style="font-size: 18px;">Learn more about Guided Meditation:</span>\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n<span style="font-size: 18px;">I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.</span>\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15" text_orientation="center" /][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="2px|0px|11px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106" inline_fonts="Open Sans Condensed"]\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you, please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Meditation for Beginners How to Naturally Relieve Stress', '', 'inherit', 'closed', 'closed', '', '536-revision-v1', '', '', '2018-08-17 23:36:14', '2018-08-17 23:36:14', '', 536, 'https://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3626, 1, '2018-08-21 05:06:22', '2018-08-21 05:06:22', '10 Easy yoga poses for beginners', 'Yoga for Beginners learn 10 easy yoga poses', '', 'inherit', 'open', 'closed', '', 'yoga-for-beginners-learn-10-easy-yoga-poses', '', '', '2018-08-21 05:06:59', '2018-08-21 05:06:59', '', 1021, 'https://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-for-Beginners-learn-10-easy-yoga-poses.jpg', 0, 'attachment', 'image/jpeg', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3627, 1, '2018-08-21 05:07:16', '2018-08-21 05:07:16', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.11.1" 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="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|23.5312px|0px" _builder_version="3.0.105"][et_pb_column type="2_3"][et_pb_text _builder_version="3.5"] [social_warfare]\r\n\r\n<em>Yoga</em> has become more and more popular in the health and fitness industry and it is not hard to understand why.\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-poses-for-beginners-1.png" _builder_version="3.0.106" max_width="58%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.5"]\r\n<h1>What is Yoga?</h1>\r\n&nbsp;\r\n\r\n<em>A little history…</em> <em>Yoga</em> is actually a broad term for a variety of physical, mental and spiritual discipline which originated in ancient India. In the West, the term Yoga refers mainly to <em>Hatha Yoga</em> a kind of yoga which gives focus on building physical and mental strength through <span style="color: #800000;"><em>Asanas </em></span>(yoga postures), <span style="color: #800000;"><em>Pranayama</em></span> (yoga breathing), <span style="color: #800000;"><em>Mudra</em></span> (body gestures) and <span style="color: #800000;"><em>Shatkarma</em></span> (internal cleansing).\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\nThere are thousands of yoga postures derived from contemporary gurus, <em>yogis</em> (a master of yoga) and contemporary writings. Through time these have been adapted and modified in the modern day yoga to achieve the goal of each individual practicing yoga.\r\n<h4></h4>\r\n<h4></h4>\r\n<h1>Why should you try Yoga?</h1>\r\n&nbsp;\r\n\r\nYoga has a <em>holistic approach</em> in terms of how it impacts an individual’s health. It guides you to attain that stronger inner sense of well being. It has been said that health comes from the inside out, yoga has this perfect balance of physical and mental benefits. Some of these benefits are:\r\n<ul>\r\n 	<li>Improve flexibility</li>\r\n 	<li>Improve muscle strength</li>\r\n 	<li>Improve balance</li>\r\n 	<li>Great way to tone your body</li>\r\n 	<li>Increase metabolism</li>\r\n 	<li>Reduce stress and anxiety</li>\r\n 	<li>Increase energy level</li>\r\n 	<li>Improve blood circulation</li>\r\n 	<li>Alleviate muscle pain</li>\r\n 	<li>and many more…</li>\r\n</ul>\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n\r\nYoga is more than just poses, Yoga has this unique combination of strength, flexibility, ease, and relaxation. It is a powerful exercise of both the mind and body.\r\n\r\nAnother great thing about yoga is that it is <em>for all ages</em>. There are different levels and variety of poses that can be modified for your needs. It’s a perfect exercise that can easily be fit into your schedule. You can do yoga anytime and anywhere!\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5" background_size="initial" background_position="top_left" background_repeat="repeat"]\r\n\r\n<strong>Are you ready to go on a journey with Yoga?</strong>\r\n\r\nI really wish you would! Here''s a little treat for you, a downloadable e-book containing some personal tips and a guide to some of the fundamental poses of Yoga.\r\n<h5 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #800000;"><strong>Download Your FREE Yoga Guide!</strong></span></a></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p style="text-align: justify;"><span style="font-size: 20px; text-align: left;">I first became interested in yoga when I took Adriene’s 30 day Yoga journey on youtube. I love the way she teaches yoga. She runs a youtube channel of yoga class called “</span><a style="font-size: 20px; text-align: left;" href="https://www.youtube.com/channel/UCFKE7WVJfvaHW5q283SxchA" target="_blank" rel="noopener">Yoga with Adriene</a><span style="font-size: 20px; text-align: left;">” a great resource to start your yoga journey. Try these </span><strong style="font-size: 20px; text-align: left;"><em>10 Basic Yoga Poses</em></strong><span style="font-size: 20px; text-align: left;"> to start with.</span></p>\r\n&nbsp;\r\n<div class="et_bloom_inline_form et_bloom_optin et_bloom_make_form_visible et_bloom_optin_2" data-success_action_details="redirect_url|http://www.kahlmah.com/thank-you-opt-in/">\r\n<div class="et_bloom_form_container et_bloom_form_text_dark et_bloom_form_right et_bloom_inline_2_fields et_bloom_success_action">\r\n\r\n&nbsp;\r\n\r\n</div>\r\n</div>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;"></h4>\r\n<h1 style="text-align: center;">10 Easy Yoga Poses (Asanas)</h1>\r\n&nbsp;\r\n\r\n<strong><em>1. The Easy Pose (Sukhasana)</em></strong>\r\n\r\nA great pose to ease your body and relax. I personally love this pose, not because it’s easy but because it allows you to just be in the moment, listen to your body and get into a meditative state.\r\n\r\nhttps://www.youtube.com/watch?v=zLvJD7iKVhw\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em>2.Mountain Pose (Tadasana)</em></strong>\r\n\r\nThis is a starting position of all yoga poses, a steady standing position like a mountain hence the name. A bit like the easy pose but in standing position. An easy beginning pose where you get in tune with your body.\r\n\r\nhttps://www.youtube.com/watch?v=NYhH8Gr35cI\r\n\r\n&nbsp;\r\n\r\n<strong><em>3. Tree Pose (Vrikshasana)</em></strong>\r\n\r\nThis pose represents a steady stance of a tree, it is a great pose for improving your balance and strengthening your leg and back muscles.\r\n\r\nhttps://www.youtube.com/watch?v=yVE4XXFFO70&amp;t=278s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em>4. Downward Facing Dog Pose (Adho Mukho Svanasana)</em></strong>\r\n\r\nThis a basic stretching yoga pose. It stretches your hamstrings, chest and lengthens your spine. One the most common Yoga poses, slightly challenging for beginners but you can make variations to suit your level and then progress.\r\n\r\nhttps://www.youtube.com/watch?v=j97SSGsnCAQ\r\n\r\n&nbsp;\r\n\r\n<strong><em>5. Triangle Pose (Trikonasana)</em></strong>\r\n\r\nAnother great stretching pose. This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.\r\n\r\nhttps://www.youtube.com/watch?v=upFYlxZHif0\r\n\r\n&nbsp;\r\n\r\n<strong><em>6. Chair Pose (Utkatasana)</em></strong>\r\n\r\nThis is a slightly intense pose that will strengthen your leg and arm muscles. Also great for balance. Take your time in this pose, stay focus and slowly develop that strength.\r\n\r\nhttps://www.youtube.com/watch?v=ySafTekJ3Ls\r\n\r\n&nbsp;\r\n\r\n<strong><em>7. Cobra Pose  (Bhujangasana)</em></strong>\r\n\r\nThis pose strengthens your lower back muscle and will improve flexibility in your spine. One of my favorite pose, not only that it’s great for the back, it’s good for toning your legs too.\r\n\r\nhttps://www.youtube.com/watch?v=n6jrC6WeF84\r\n\r\n&nbsp;\r\n\r\n<strong><em>8. Extended Child’s Pose</em></strong>\r\n\r\nA restful pose to let go and surrender. This one is my number 1 favorite of all, and I think it’s true to most people practicing yoga because it’s a very relaxing pose especially after doing the other more advanced poses. This is a great yoga pose to start your morning just before you get out of bed.\r\n\r\nhttps://www.youtube.com/watch?v=eqVMAPM00DM&amp;t=277s\r\n\r\n&nbsp;\r\n\r\n<strong><em>9. Forward Fold Pose (Uttanasana)</em></strong>\r\n\r\nAnother great stretching pose for your hamstrings. A good smooth pose to let go. I particularly love this pose for my legs, this is great for toning your thighs, moving your hips up and down makes it even better to strengthen your legs.\r\n\r\nhttps://www.youtube.com/watch?v=g7Uhp5tphAs\r\n\r\n&nbsp;\r\n\r\n<strong>10. Cat Cow Pose</strong>\r\n\r\nThis is a great pose for the spine and back. A fairly easy pose but this pose really helped me with my back, also great for the core.\r\n\r\nhttps://www.youtube.com/watch?v=y39PrKY_4JM\r\n\r\n&nbsp;\r\n\r\nWith those 10 basic yoga poses, you should already start to feel what it can do to your body and how it can relax your mind. The more you do these poses they become easier and you can then progress to a more challenging pose.\r\n\r\nEnjoy your practice and remember to take your time, feel and be in the moment. Celebrate that energy with your body.\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15px" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|5px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]</p>\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you,  please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '10 Easy Yoga Poses for Beginners', '', 'inherit', 'closed', 'closed', '', '1021-revision-v1', '', '', '2018-08-21 05:07:16', '2018-08-21 05:07:16', '', 1021, 'https://www.kahlmah.com/1021-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3628, 1, '2018-08-21 05:15:49', '2018-08-21 05:15:49', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" global_module="1492" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>[/et_pb_text][et_pb_text _builder_version="3.0.105"]<p><span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span></p>[/et_pb_text][et_pb_button button_url="https://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="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.11.1" 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="0px|0px|47.0781px|0px"][et_pb_row custom_padding="0px|0px|23.5312px|0px" _builder_version="3.0.105"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.5"] [social_warfare]\r\n\r\n<em>Yoga</em> has become more and more popular in the health and fitness industry and it is not hard to understand why.\r[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-poses-for-beginners-1.png" _builder_version="3.0.106" max_width="58%" module_alignment="center"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.5"]<h1>What is Yoga?</h1>\r\n&nbsp;\r\n\r\n<em>A little history…</em> <em>Yoga</em> is actually a broad term for a variety of physical, mental and spiritual discipline which originated in ancient India. In the West, the term Yoga refers mainly to <em>Hatha Yoga</em> a kind of yoga which gives focus on building physical and mental strength through <span style="color: #800000;"><em>Asanas </em></span>(yoga postures), <span style="color: #800000;"><em>Pranayama</em></span> (yoga breathing), <span style="color: #800000;"><em>Mudra</em></span> (body gestures) and <span style="color: #800000;"><em>Shatkarma</em></span> (internal cleansing).\r[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class=&quot;content_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]There are thousands of yoga postures derived from contemporary gurus, <em>yogis</em> (a master of yoga) and contemporary writings. Through time these have been adapted and modified in the modern day yoga to achieve the goal of each individual practicing yoga.\r\n<h4></h4>\r\n<h4></h4>\r\n<h1>Why should you try Yoga?</h1>\r\n&nbsp;\r\n\r\nYoga has a <em>holistic approach</em> in terms of how it impacts an individual’s health. It guides you to attain that stronger inner sense of well being. It has been said that health comes from the inside out, yoga has this perfect balance of physical and mental benefits. Some of these benefits are:\r\n<ul>\r\n 	<li>Improve flexibility</li>\r\n 	<li>Improve muscle strength</li>\r\n 	<li>Improve balance</li>\r\n 	<li>Great way to tone your body</li>\r\n 	<li>Increase metabolism</li>\r\n 	<li>Reduce stress and anxiety</li>\r\n 	<li>Increase energy level</li>\r\n 	<li>Improve blood circulation</li>\r\n 	<li>Alleviate muscle pain</li>\r\n 	<li>and many more…</li>\r\n</ul>\r\n&nbsp;\r[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class=&quot;content_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]Yoga is more than just poses, Yoga has this unique combination of strength, flexibility, ease, and relaxation. It is a powerful exercise of both the mind and body.\r\n\r\nAnother great thing about yoga is that it is <em>for all ages</em>. There are different levels and variety of poses that can be modified for your needs. It’s a perfect exercise that can easily be fit into your schedule. You can do yoga anytime and anywhere!\r[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class=&quot;content_hint&quot;&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5" background_size="initial" background_position="top_left" background_repeat="repeat"]<strong>Are you ready to go on a journey with Yoga?</strong>\r\n\r\nI really wish you would! Here''s a little treat for you, a downloadable e-book containing some personal tips and a guide to some of the fundamental poses of Yoga.\r\n<h5 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #800000;"><strong>Download Your FREE Yoga Guide!</strong></span></a></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p style="text-align: justify;"><span style="font-size: 20px; text-align: left;">I first became interested in yoga when I took Adriene’s 30 day Yoga journey on youtube. I love the way she teaches yoga. She runs a youtube channel of yoga class called “</span><a style="font-size: 20px; text-align: left;" href="https://www.youtube.com/channel/UCFKE7WVJfvaHW5q283SxchA" target="_blank" rel="noopener">Yoga with Adriene</a><span style="font-size: 20px; text-align: left;">” a great resource to start your yoga journey. Try these </span><strong style="font-size: 20px; text-align: left;"><em>10 Basic Yoga Poses</em></strong><span style="font-size: 20px; text-align: left;"> to start with.</span></p>\r\n&nbsp;\r\n<div class="et_bloom_inline_form et_bloom_optin et_bloom_make_form_visible et_bloom_optin_2" data-success_action_details="redirect_url|http://www.kahlmah.com/thank-you-opt-in/">\r\n<div class="et_bloom_form_container et_bloom_form_text_dark et_bloom_form_right et_bloom_inline_2_fields et_bloom_success_action">\r\n\r\n&nbsp;\r\n\r\n</div>\r\n</div>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;"></h4>\r\n<h4 style="text-align: center;"></h4>\r\n<h1 style="text-align: center;">10 Easy Yoga Poses (Asanas)</h1>\r\n&nbsp;\r\n\r\n<strong><em>1. The Easy Pose (Sukhasana)</em></strong>\r\n\r\nA great pose to ease your body and relax. I personally love this pose, not because it’s easy but because it allows you to just be in the moment, listen to your body and get into a meditative state.\r\n\r\nhttps://www.youtube.com/watch?v=zLvJD7iKVhw\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em>2.Mountain Pose (Tadasana)</em></strong>\r\n\r\nThis is a starting position of all yoga poses, a steady standing position like a mountain hence the name. A bit like the easy pose but in standing position. An easy beginning pose where you get in tune with your body.\r\n\r\nhttps://www.youtube.com/watch?v=NYhH8Gr35cI\r\n\r\n&nbsp;\r\n\r\n<strong><em>3. Tree Pose (Vrikshasana)</em></strong>\r\n\r\nThis pose represents a steady stance of a tree, it is a great pose for improving your balance and strengthening your leg and back muscles.\r\n\r\nhttps://www.youtube.com/watch?v=yVE4XXFFO70&amp;t=278s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em>4. Downward Facing Dog Pose (Adho Mukho Svanasana)</em></strong>\r\n\r\nThis a basic stretching yoga pose. It stretches your hamstrings, chest and lengthens your spine. One the most common Yoga poses, slightly challenging for beginners but you can make variations to suit your level and then progress.\r\n\r\nhttps://www.youtube.com/watch?v=j97SSGsnCAQ\r\n\r\n&nbsp;\r\n\r\n<strong><em>5. Triangle Pose (Trikonasana)</em></strong>\r\n\r\nAnother great stretching pose. This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.\r\n\r\nhttps://www.youtube.com/watch?v=upFYlxZHif0\r\n\r\n&nbsp;\r\n\r\n<strong><em>6. Chair Pose (Utkatasana)</em></strong>\r\n\r\nThis is a slightly intense pose that will strengthen your leg and arm muscles. Also great for balance. Take your time in this pose, stay focus and slowly develop that strength.\r\n\r\nhttps://www.youtube.com/watch?v=ySafTekJ3Ls\r\n\r\n&nbsp;\r\n\r\n<strong><em>7. Cobra Pose  (Bhujangasana)</em></strong>\r\n\r\nThis pose strengthens your lower back muscle and will improve flexibility in your spine. One of my favorite pose, not only that it’s great for the back, it’s good for toning your legs too.\r\n\r\nhttps://www.youtube.com/watch?v=n6jrC6WeF84\r\n\r\n&nbsp;\r\n\r\n<strong><em>8. Extended Child’s Pose</em></strong>\r\n\r\nA restful pose to let go and surrender. This one is my number 1 favorite of all, and I think it’s true to most people practicing yoga because it’s a very relaxing pose especially after doing the other more advanced poses. This is a great yoga pose to start your morning just before you get out of bed.\r\n\r\nhttps://www.youtube.com/watch?v=eqVMAPM00DM&amp;t=277s\r\n\r\n&nbsp;\r\n\r\n<strong><em>9. Forward Fold Pose (Uttanasana)</em></strong>\r\n\r\nAnother great stretching pose for your hamstrings. A good smooth pose to let go. I particularly love this pose for my legs, this is great for toning your thighs, moving your hips up and down makes it even better to strengthen your legs.\r\n\r\nhttps://www.youtube.com/watch?v=g7Uhp5tphAs\r\n\r\n&nbsp;\r\n\r\n<strong>10. Cat Cow Pose</strong>\r\n\r\nThis is a great pose for the spine and back. A fairly easy pose but this pose really helped me with my back, also great for the core.\r\n\r\nhttps://www.youtube.com/watch?v=y39PrKY_4JM\r\n\r\n&nbsp;\r\n\r\nWith those 10 basic yoga poses, you should already start to feel what it can do to your body and how it can relax your mind. The more you do these poses they become easier and you can then progress to a more challenging pose.\r\n\r\nEnjoy your practice and remember to take your time, feel and be in the moment. Celebrate that energy with your body.\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15px" text_orientation="center"]<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_text_color="#0c71c3" body_font_size="16px"]<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|5px|0px"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you,  please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '10 Easy Yoga Poses for Beginners', '', 'inherit', 'closed', 'closed', '', '1021-revision-v1', '', '', '2018-08-21 05:15:49', '2018-08-21 05:15:49', '', 1021, 'https://www.kahlmah.com/1021-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3631, 1, '2018-08-21 13:47:41', '2018-08-21 13:47:41', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|1px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n<div data-id="5" data-network="pinterest"> [social_warfare]</div>\r\n<div class="nc_tweetContainer nc_pinterest" data-id="5" data-network="pinterest">Belly fat is considered to be one of the most dangerous fat in our body this is because belly fat is linked to some of the major diseases such as diabetes and cardiovascular disease.</div>\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/yoga-for-burning-fat.png" _builder_version="3.0.105" max_width="59%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.11.1"]\r\n\r\n<span class="s1">The fats accumulated in the abdominal area is predominantly <strong><em>visceral fats</em>.</strong> <em>Visceral</em> fat is the type of fat that gets stored in the liver, pancreas, intestines and other internal organs.</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<p class="p1"><span class="s1">Research has referred visceral fat as an active fat because scientists are now learning more clearly that </span><span class="s1">abdominal fat cells not only interfere but can produce hormones, chemicals, and substances that are proved to be detrimental to our health.</span></p>\r\n<p class="p1"><span class="s1">An example of these chemicals is <strong><em>interleukin-6</em></strong> a chemical that increases the risk of cardiovascular disease.</span></p>\r\n<p class="p1"><span class="s1">In addition, a direct link is found between visceral fat and resistance to insulin, what this means simply is, the more abdominal fat cell there is the higher the risk for developing diabetes, specifically <em>type 2 diabetes</em>.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<p class="p1"><span class="s1">It is a clear fact that <em>abdominal fat</em> is dangerous for your health, the <strong>good news</strong> is that visceral fat in the abdomen can easily be eliminated through proper diet and regular exercise.</span></p>\r\n<p class="p1"><span class="s1">Moderate exercise at least 30 minutes a day significantly lessen visceral fat. Yoga is a very effective exercise for general weight loss, but particularly great in burning visceral fat. </span></p>\r\n<p class="p1"><span class="s1">This is because <strong>Yoga</strong> combines physical exercise in the form of <strong><em>asanas</em></strong> (yoga poses), <strong><em>pranayama</em></strong> (yoga breathing) and <strong>mental conditioning</strong><span style="font-weight: normal;"> which can decrease stress hormone. </span></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<h4 class="p1"><span class="s1" style="font-family: inherit; font-weight: normal;">Yoga incorporates <em>strengthening</em> and <em>stretching</em> movements which aid blood circulation and facilitates a faster metabolic process.</span></h4>\r\n<h4 class="p1" style="text-align: center;"><strong><span style="font-family: inherit;">Are you ready to go on a journey with Yoga?</span></strong></h4>\r\n<h4 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #993300;">Download Your FREE Guide!</span></a></h4>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n\r\n<h1></h1>\r\n<h1 class="p1" style="text-align: center;">9 Yoga Poses to Burn Belly Fat Fast</h1>\r\n&nbsp;\r\n<h6></h6>\r\n<h6><strong>1. Trikonasana or the triangle pose.</strong></h6>\r\n<span style="font-size: 18px;">This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.</span>\r\n\r\nhttps://www.youtube.com/watch?v=gaaVRMRPwzg\r\n<h6>2. <span class="s2">The Plank Pose</span></h6>\r\n<span style="font-size: 18px;">The plank pose is a fat burning pose for the whole body, this pose engages the arms, legs and your core.</span>\r\n\r\nhttps://www.youtube.com/watch?v=0E95dDDV4yw\r\n\r\n<strong style="font-size: 18px;">3. <span class="s2">Purvottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">Purvottanasana is almost like a reverse plank pose, great for the core and strengthens the arm.</span>\r\n\r\nhttps://www.youtube.com/watch?v=hfkL9TbHfcM\r\n\r\n<strong style="font-size: 18px;">4. <span class="s2">Paschimottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the legs, and as you bend forward, engages the back and core muscle. The focused breathing further contracts the abdominal muscles. The use of a <a href="https://www.amazon.co.uk/gp/product/B018BYLYIS/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B018BYLYIS&amp;linkId=006ec89f2a2b8cbafca51bfac71f093d" target="_blank" rel="noopener">yoga strap</a> helps to execute the pose with ease.</span>\r\n\r\nhttps://www.youtube.com/watch?v=t15nG-gf2Ow\r\n\r\n<strong style="font-size: 18px;">5. <span class="s2">Gomukhasana</span></strong>\r\n\r\nA great pose for the back and a pose believed to enhance the work of the kidneys. With focused breathing, this pose is a good way to also engage the core muscles.\r\n\r\nhttps://www.youtube.com/watch?v=6j3vnZEF_Oc\r\n\r\n<strong style="font-size: 18px;">6. C<span class="s2">hair Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose stretches the shoulders, strengthens ankles, thighs and calves but the best benefit of this pose is that it stimulates the abdominal organs, diaphragm, and the heart.</span>\r\n\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n<strong style="font-size: 18px;">7. Downward facing dog</strong>\r\n\r\n<span style="font-size: 18px;">This is a great stretching pose that strengthens the back, arms, and thighs but the downward facing dog can do more to the body by enhancing digestion and promoting blood circulation.</span>\r\n\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n<span style="font-size: 18px;"><strong>8. Boat Pose</strong></span>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the abdominal muscle and deep hip flexor. But the greater benefit is that this pose stimulates the kidneys, thyroid and the intestines which makes it a great exercise to boost metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=8KsyQvwi85Q&amp;t=36s\r\n\r\n<strong style="font-size: 18px;">9. B<span class="s2">ridge Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose opens the chest, heart, and shoulders. This is another pose that stimulates abdominal muscles as well as abdominal organ, it improves digestion and it helps regulate metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=Hbpba3F_0z8\r\n<p style="text-align: center;"></p>\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px" text_orientation="center"]\r\n\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|20px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]</p>\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you,  please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '9 Yoga Poses to Burn Belly Fat Fast', '', 'inherit', 'closed', 'closed', '', '1231-revision-v1', '', '', '2018-08-21 13:47:41', '2018-08-21 13:47:41', '', 1231, 'https://www.kahlmah.com/1231-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3632, 1, '2018-08-21 13:48:55', '2018-08-21 13:48:55', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row custom_padding="0px|0px|1px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106"]\r\n<div data-id="5" data-network="pinterest"> [social_warfare]</div>\r\n<div class="nc_tweetContainer nc_pinterest" data-id="5" data-network="pinterest">Belly fat is considered to be one of the most dangerous fat in our body this is because belly fat is linked to some of the major diseases such as diabetes and cardiovascular disease.</div>\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/yoga-for-burning-fat.png" _builder_version="3.0.105" max_width="59%" module_alignment="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.11.1"]\r\n\r\n<span class="s1">The fats accumulated in the abdominal area is predominantly <strong><em>visceral fats</em>.</strong> <em>Visceral</em> fat is the type of fat that gets stored in the liver, pancreas, intestines and other internal organs.</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<p class="p1"><span class="s1">Research has referred visceral fat as an active fat because scientists are now learning more clearly that </span><span class="s1">abdominal fat cells not only interfere but can produce hormones, chemicals, and substances that are proved to be detrimental to our health.</span></p>\r\n<p class="p1"><span class="s1">An example of these chemicals is <strong><em>interleukin-6</em></strong> a chemical that increases the risk of cardiovascular disease.</span></p>\r\n<p class="p1"><span class="s1">In addition, a direct link is found between visceral fat and resistance to insulin, what this means simply is, the more abdominal fat cell there is the higher the risk for developing diabetes, specifically <em>type 2 diabetes</em>.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<p class="p1"><span class="s1">It is a clear fact that <em>abdominal fat</em> is dangerous for your health, the <strong>good news</strong> is that visceral fat in the abdomen can easily be eliminated through proper diet and regular exercise.</span></p>\r\n<p class="p1"><span class="s1">Moderate exercise at least 30 minutes a day significantly lessen visceral fat. Yoga is a very effective exercise for general weight loss, but particularly great in burning visceral fat. </span></p>\r\n<p class="p1"><span class="s1">This is because <strong>Yoga</strong> combines physical exercise in the form of <strong><em>asanas</em></strong> (yoga poses), <strong><em>pranayama</em></strong> (yoga breathing) and <strong>mental conditioning</strong><span style="font-weight: normal;"> which can decrease stress hormone. </span></span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<h4 class="p1"><span class="s1" style="font-family: inherit; font-weight: normal;">Yoga incorporates <em>strengthening</em> and <em>stretching</em> movements which aid blood circulation and facilitates a faster metabolic process.</span></h4>\r\n<h4 class="p1" style="text-align: center;"><strong><span style="font-family: inherit;">Are you ready to go on a journey with Yoga?</span></strong></h4>\r\n<h4 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #993300;">Download Your FREE Guide!</span></a></h4>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n\r\n<h1></h1>\r\n<h1 class="p1" style="text-align: center;">9 Yoga Poses to Burn Belly Fat Fast</h1>\r\n&nbsp;\r\n<h6></h6>\r\n<h6><strong>1. Trikonasana or the triangle pose.</strong></h6>\r\n<span style="font-size: 18px;">This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.</span>\r\n\r\nhttps://www.youtube.com/watch?v=gaaVRMRPwzg\r\n<h6>2. <span class="s2">The Plank Pose</span></h6>\r\n<span style="font-size: 18px;">The plank pose is a fat burning pose for the whole body, this pose engages the arms, legs and your core.</span>\r\n\r\nhttps://www.youtube.com/watch?v=0E95dDDV4yw\r\n\r\n<strong style="font-size: 18px;">3. <span class="s2">Purvottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">Purvottanasana is almost like a reverse plank pose, great for the core and strengthens the arm.</span>\r\n\r\nhttps://www.youtube.com/watch?v=hfkL9TbHfcM\r\n\r\n<strong style="font-size: 18px;">4. <span class="s2">Paschimottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the legs, and as you bend forward, engages the back and core muscle. The focused breathing further contracts the abdominal muscles. The use of a <a href="https://www.amazon.co.uk/gp/product/B018BYLYIS/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B018BYLYIS&amp;linkId=006ec89f2a2b8cbafca51bfac71f093d" target="_blank" rel="noopener">yoga strap</a> helps to execute the pose with ease.</span>\r\n\r\nhttps://www.youtube.com/watch?v=t15nG-gf2Ow\r\n\r\n<strong style="font-size: 18px;">5. <span class="s2">Gomukhasana</span></strong>\r\n\r\nA great pose for the back and a pose believed to enhance the work of the kidneys. With focused breathing, this pose is a good way to also engage the core muscles.\r\n\r\nhttps://www.youtube.com/watch?v=6j3vnZEF_Oc\r\n\r\n<strong style="font-size: 18px;">6. C<span class="s2">hair Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose stretches the shoulders, strengthens ankles, thighs and calves but the best benefit of this pose is that it stimulates the abdominal organs, diaphragm, and the heart.</span>\r\n\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n<strong style="font-size: 18px;">7. Downward facing dog</strong>\r\n\r\n<span style="font-size: 18px;">This is a great stretching pose that strengthens the back, arms, and thighs but the downward facing dog can do more to the body by enhancing digestion and promoting blood circulation.</span>\r\n\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n<span style="font-size: 18px;"><strong>8. Boat Pose</strong></span>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the abdominal muscle and deep hip flexor. But the greater benefit is that this pose stimulates the kidneys, thyroid and the intestines which makes it a great exercise to boost metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=8KsyQvwi85Q&amp;t=36s\r\n\r\n<strong style="font-size: 18px;">9. B<span class="s2">ridge Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose opens the chest, heart, and shoulders. This is another pose that stimulates abdominal muscles as well as abdominal organ, it improves digestion and it helps regulate metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=Hbpba3F_0z8\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px" text_orientation="center"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|20px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]</p>\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you,  please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '9 Yoga Poses to Burn Belly Fat Fast', '', 'inherit', 'closed', 'closed', '', '1231-revision-v1', '', '', '2018-08-21 13:48:55', '2018-08-21 13:48:55', '', 1231, 'https://www.kahlmah.com/1231-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3633, 1, '2018-08-23 05:38:59', '2018-08-23 05:38:59', '', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-08-23 05:38:59', '2018-08-23 05:38:59', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3634, 1, '2018-08-23 05:39:01', '2018-08-23 05:39:01', '[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', '', '', '2018-08-23 05:39:01', '2018-08-23 05:39:01', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3635, 1, '2018-08-23 05:42:16', '2018-08-23 05:42:16', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0px|0px|23.5312px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" background_layout="light"] [social_warfare]\r\n\r\nHey there aspiring Yogis! If you have started practicing yoga you must know by now that <span class="s1">Yoga is a great exercise, all the more so in achieving a strong core, this is because yoga is a whole body work out.</span>\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-poses-for-strong-core.png" align="center" _builder_version="3.0.105" max_width="60%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.11.1"]\r\n\r\n<span class="s1">The core is consist of a few muscle groups, these muscles include our four major abdominal muscles ( <em>Transverse </em>abdominis<em>, Rectus </em>abdominis<em>, Internal and external obliques</em>), the back muscles and the gluteus muscles.</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<p class="p1" style="text-align: left;"><span class="s1">In order to have a strong core, you need an exercise that allows you to engage as many core muscle groups, and <a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">Yoga</a> can give you just that!</span></p>\r\n\r\n<h5 style="text-align: center;">Are you ready to go on a wonderful journey with Yoga?</h5>\r\n<h5 style="text-align: center;"><span style="color: #800000;"><a style="color: #800000;" href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><strong>Here is Your FREE Guide!</strong></a></span></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n\r\n<h1 class="p1" style="text-align: center;"><strong><span class="s1">These are the 7 Yoga Poses to Build  a Strong Core</span></strong></h1>\r\n<h1 class="p1"><strong><span class="s1">1. Plank pose (Kumbhakasana)</span></strong></h1>\r\n<p class="p1"><span class="s1">The plank pose is good for overall body strength but particularly great for your core.</span></p>\r\n<p class="p1"><span class="s1">Perfect for toning muscles in the abdomen, chest, and back. It s</span><span class="s1">trengthens the arms, wrist, and shoulders.</span></p>\r\n<p style="text-align: center;"></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<p class="p1"><span class="s1"><span style="color: #ff0000;">Tip &amp; FYI</span>: When I first started this pose I had trouble with my wrist, and I found that it was because I was putting too much pressure on my wrist rather than the whole hand.</span></p>\r\n<p class="p1"><span class="s1">Carpal bones (bones in the wrist) have thinner cartilage, these bones are not designed to hold too much weight.</span></p>\r\n<p class="p1"><span class="s1">Therefore when doing any pose that’s putting pressure on your wrist it is very important to utilize the strength of the whole hand.</span></p>\r\nhttps://www.youtube.com/watch?v=OMR5ikcgWaI\r\n<h1 class="p1"><strong><span class="s1">2. Side Plank Pose</span></strong></h1>\r\n<p class="p1"><span class="s1">Side plank pose is a balancing pose that strengthens your core muscles especially the abdominal muscles. </span><span class="s1">This pose improves balance and concentration. You must pay attention to the alignment of your body.</span></p>\r\n<p style="text-align: center;"></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<p class="p1"><span class="s1">The same thing with the plank pose, pay attention to your hands and wrist, and really press on your fingers, distribute the weight to the whole hands.</span></p>\r\nhttps://www.youtube.com/watch?v=krrxMqVQPCU\r\n<h1 class="p1"><strong><span class="s1">3. Dolphin Plank Pose</span></strong></h1>\r\n<p class="p1"><span class="s1">An excellent variation of the plank pose, when doing this pose moving your hips up and down gives you that extra toning of your core muscles particularly the abdominal muscles.</span></p>\r\nhttps://www.youtube.com/watch?v=yvX3srDp6dE\r\n<h1 class="p1"><strong><span class="s1">4. Boat Pose</span></strong></h1>\r\n<p class="p1"><span class="s1">Boat Pose engages the overall strength of the core muscles. A great pose to engage the gluteus muscles. This pose also improves balance and aids in digestion. </span></p>\r\nhttps://www.youtube.com/watch?v=kHwDDEz1DZ0\r\n<h1 class="p1"><strong><span class="s1">5. Three Legged Downward Facing Dog</span></strong></h1>\r\n<p class="p1"><span class="s1">A variation of the Downward Facing Dog which is great for the core muscles. The extra movement of lifting the legs up engages the core muscles even more.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n<h1 class="p1"><strong><span class="s1">6. Upward Facing Dog</span></strong></h1>\r\n<p class="p1"><span class="s1">The upward facing dog is another variation that''s great exercise for the core muscles because this pose incorporates, downward facing dog and the plank pose. A sequence of core blasting movements.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n<h1 class="p1"><strong><span class="s1">7. Telasana</span></strong></h1>\r\n<p class="p1"><span class="s1">A very powerful pose for core strengthening exercise. But I must warn you this is not a beginner pose as this pose requires good strength in your arms to lift your body up. However, I highly recommend this pose for developing a strong core. </span></p>\r\n<p class="p1"><span class="s1">There are variations you can do to make it easier for you. </span><span class="s1">For this pose, I strongly recommend using a <a href="https://www.amazon.co.uk/gp/product/B01GKX6YTG/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B01GKX6YTG&amp;linkId=a1b4249eadff38e977cce53e20fd86d1" target="_blank" rel="noopener">yoga block.</a></span>, the <a href="https://www.amazon.co.uk/gp/product/B01GKX6YTG/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B01GKX6YTG&amp;linkId=a1b4249eadff38e977cce53e20fd86d1" target="_blank" rel="noopener">block</a> makes it easier to execute.</p>\r\nhttps://www.youtube.com/watch?v=rToBf7KTmc0\r\n<p style="text-align: center;"></p>\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_text_align="center" body_text_color="#0c71c3" body_font_size="15"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|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 style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '7 Yoga Poses for A Strong Core', '', 'inherit', 'closed', 'closed', '', '1459-revision-v1', '', '', '2018-08-23 05:42:16', '2018-08-23 05:42:16', '', 1459, 'https://www.kahlmah.com/1459-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3636, 1, '2018-08-23 05:44:08', '2018-08-23 05:44:08', '', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-08-23 05:44:08', '2018-08-23 05:44:08', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3637, 1, '2018-08-23 05:44:08', '2018-08-23 05:44:08', '[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', '', '', '2018-08-23 05:44:08', '2018-08-23 05:44:08', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3639, 1, '2018-08-23 10:04:33', '2018-08-23 10:04:33', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0|0px|0|0px" saved_tabs="all" next_background_color="#ffffff" global_module="1492"][et_pb_row global_parent="1492" custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text global_parent="1492" _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text global_parent="1492" _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button global_parent="1492" button_url="https://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image global_parent="1492" src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="71%" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0px|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0px|0px|23.5312px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" background_layout="light"] [social_warfare]\r\n\r\nHey there aspiring Yogis! If you have started practicing yoga you must know by now that <span class="s1">Yoga is a great exercise, all the more so in achieving a strong core, this is because yoga is a whole body work out.</span>\r\n\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Yoga-poses-for-strong-core.png" align="center" _builder_version="3.0.105" max_width="60%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.11.1"]\r\n\r\n<span class="s1">The core is consist of a few muscle groups, these muscles include our four major abdominal muscles ( <em>Transverse </em>abdominis<em>, Rectus </em>abdominis<em>, Internal and external obliques</em>), the back muscles and the gluteus muscles.</span>\r\n\r\n[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]\r\n<p class="p1" style="text-align: left;"><span class="s1">In order to have a strong core, you need an exercise that allows you to engage as many core muscle groups, and <a href="../10-easy-yoga-poses-for-beginners/" target="_blank" rel="noopener">Yoga</a> can give you just that!</span></p>\r\n\r\n<h5 style="text-align: center;">Are you ready to go on a wonderful journey with Yoga?</h5>\r\n<h5 style="text-align: center;"><span style="color: #800000;"><a style="color: #800000;" href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><strong>Here is Your FREE Guide!</strong></a></span></h5>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n\r\n<h1 class="p1" style="text-align: center;"><strong><span class="s1">These are the 7 Yoga Poses to Build  a Strong Core</span></strong></h1>\r\n<h1 class="p1"><strong><span class="s1">1. Plank pose (Kumbhakasana)</span></strong></h1>\r\n<p class="p1"><span class="s1">The plank pose is good for overall body strength but particularly great for your core.</span></p>\r\n<p class="p1"><span class="s1">Perfect for toning muscles in the abdomen, chest, and back. It s</span><span class="s1">trengthens the arms, wrist, and shoulders.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]</p>\r\n<p class="p1"><span class="s1"><span style="color: #ff0000;">Tip &amp; FYI</span>: When I first started this pose I had trouble with my wrist, and I found that it was because I was putting too much pressure on my wrist rather than the whole hand.</span></p>\r\n<p class="p1"><span class="s1">Carpal bones (bones in the wrist) have thinner cartilage, these bones are not designed to hold too much weight.</span></p>\r\n<p class="p1"><span class="s1">Therefore when doing any pose that’s putting pressure on your wrist it is very important to utilize the strength of the whole hand.</span></p>\r\nhttps://www.youtube.com/watch?v=OMR5ikcgWaI\r\n<h1 class="p1"><strong><span class="s1">2. Side Plank Pose</span></strong></h1>\r\n<p class="p1"><span class="s1">Side plank pose is a balancing pose that strengthens your core muscles especially the abdominal muscles. </span><span class="s1">This pose improves balance and concentration. You must pay attention to the alignment of your body.</span></p>\r\n<p style="text-align: center;">[/et_pb_text][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.11.1"]</p>\r\n<p class="p1"><span class="s1">The same thing with the plank pose, pay attention to your hands and wrist, and really press on your fingers, distribute the weight to the whole hands.</span></p>\r\nhttps://www.youtube.com/watch?v=krrxMqVQPCU\r\n<h1 class="p1"><strong><span class="s1">3. Dolphin Plank Pose</span></strong></h1>\r\n<p class="p1"><span class="s1">An excellent variation of the plank pose, when doing this pose moving your hips up and down gives you that extra toning of your core muscles particularly the abdominal muscles.</span></p>\r\nhttps://www.youtube.com/watch?v=yvX3srDp6dE\r\n<h1 class="p1"><strong><span class="s1">4. Boat Pose</span></strong></h1>\r\n<p class="p1"><span class="s1">Boat Pose engages the overall strength of the core muscles. A great pose to engage the gluteus muscles. This pose also improves balance and aids in digestion. </span></p>\r\nhttps://www.youtube.com/watch?v=kHwDDEz1DZ0\r\n<h1 class="p1"><strong><span class="s1">5. Three Legged Downward Facing Dog</span></strong></h1>\r\n<p class="p1"><span class="s1">A variation of the Downward Facing Dog which is great for the core muscles. The extra movement of lifting the legs up engages the core muscles even more.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n<h1 class="p1"><strong><span class="s1">6. Upward Facing Dog</span></strong></h1>\r\n<p class="p1"><span class="s1">The upward facing dog is another variation that''s great exercise for the core muscles because this pose incorporates, downward facing dog and the plank pose. A sequence of core blasting movements.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n<h1 class="p1"><strong><span class="s1">7. Telasana</span></strong></h1>\r\n<p class="p1"><span class="s1">A very powerful pose for core strengthening exercise. But I must warn you this is not a beginner pose as this pose requires good strength in your arms to lift your body up. However, I highly recommend this pose for developing a strong core. </span></p>\r\n<p class="p1"><span class="s1">There are variations you can do to make it easier for you. </span><span class="s1">For this pose, I strongly recommend using a <a href="https://www.amazon.co.uk/gp/product/B01GKX6YTG/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B01GKX6YTG&amp;linkId=a1b4249eadff38e977cce53e20fd86d1" target="_blank" rel="noopener">yoga block.</a></span>, the <a href="https://www.amazon.co.uk/gp/product/B01GKX6YTG/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B01GKX6YTG&amp;linkId=a1b4249eadff38e977cce53e20fd86d1" target="_blank" rel="noopener">block</a> makes it easier to execute.</p>\r\nhttps://www.youtube.com/watch?v=rToBf7KTmc0\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" header_text_align="center" body_text_color="#0c71c3" body_font_size="15"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|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 style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '7 Yoga Poses for A Strong Core', '', 'inherit', 'closed', 'closed', '', '1459-revision-v1', '', '', '2018-08-23 10:04:33', '2018-08-23 10:04:33', '', 1459, 'https://www.kahlmah.com/1459-revision-v1/', 0, 'revision', '', 0);
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