INSERT INTO `wp_fvfy_posts` VALUES (2847, 1, '2018-05-06 10:20:42', '2018-05-06 10:20:42', '', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-05-06 10:20:42', '2018-05-06 10:20:42', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2848, 1, '2018-05-06 10:25:02', '2018-05-06 10:25:02', '[et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4><p class="p1" style="padding-left: 30px;">\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-05-06 10:25:02', '2018-05-06 10:25:02', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2850, 1, '2018-05-06 10:29:23', '2018-05-06 10:29:23', '[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/Diet-Plan-1.jpg" custom_padding="0|0px|0|0px" next_background_color="#ffffff" global_module="2666"][et_pb_row global_parent="2666" custom_padding="0|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_column][et_pb_column type="1_2"][et_pb_image global_parent="2666" src="https://www.kahlmah.com/wp-content/uploads/2018/04/weight-loss-checklist-3.png" align="right" _builder_version="3.0.106" max_width="87%" animation_style="fade" /][et_pb_code global_parent="2666" _builder_version="3.0.106"][convertkit form=5192106][/et_pb_code][/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|0|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.2.1" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.0.106" text_font="||||||||" text_font_size="14px"]\r\n\r\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="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.0.106"] [social_warfare]\r\n<p class="swp-content-locator"><span style="font-size: 20px;"><strong>Matcha</strong> is one exceptional class of powdered green tea that flourished in Japan, where it is most commonly produced. Matcha has outpoured its popularity in the western countries recently because of its proclaimed health benefits, distinct flavor and fascinating appearance.</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Matcha-Green-Tea-4.png" align="center" _builder_version="3.0.106" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1"><span class="s1"><strong>Matcha green tea</strong> is no new to most Asian countries, it had been widely consumed in ancient China, as a matter of fact, the process of granulating tea leaves into a fine powder and then whisking it in water started in China.</span></p>\r\n<p class="p1"><span class="s1">Japan, however, is well known to make the <strong>best Matcha</strong>.</span></p>\r\n<p class="p1"><span class="s1"><em>Making matcha</em> is somewhat a meticulous process. Matcha comes from Camellia Sinensis plant its leaves are shaded from the sun for 3 weeks before harvest, the finest tea bushes are carefully chosen and then these finest leaves are manually grounded by hand to be able to produce the best and the brightest green powder.</span></p>\r\n<a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener"><img class="size-medium wp-image-2849 aligncenter" src="https://www.kahlmah.com/wp-content/uploads/2018/03/organic-matcha-green-tea-300x268.png" alt="organic matcha green tea" width="300" height="268" /></a>\r\n\r\n&nbsp;\r\n<p class="p1"><strong><span class="s1">Among the many health benefits of Matcha green tea are:</span></strong></p>\r\n<strong><span class="s1">1. Boosts Energy</span></strong>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1"><em>Matcha</em> is considered to be a <strong>healthy caffeine</strong>. It can give you the stimulating effect of coffee and it increases endurance without the unwanted side effects. This is due to the combined effect of <strong>Theophylline</strong> and <strong>L-Theanine</strong>, both present in Matcha.</span></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1"><em>Theophylline</em> is an organic compound closely related to caffeine which is responsible for Matcha’s <strong>physiologic effect</strong> in the body.</span></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1">While <em>L-Theanine</em> is an amino acid which is believed to <strong>improve awareness</strong> and <strong>brain functions</strong>. </span><span class="s1">An <a href="https://www.ncbi.nlm.nih.gov/pubmed/18296328" target="_blank" rel="noopener">evidenced based study</a> on human EEG (electroencephalograph) showed a direct effect of L-Theanine in the brain, it relaxes the mind without inducing drowsiness.</span></p>\r\n<p class="p3"><strong><span class="s1">2. Packed with antioxidants.</span></strong></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1"><i>Match green tea i</i>s loaded with <strong>EGCG</strong> (epigallocatechin gallate) an <strong>antioxidant</strong> recognized for its <strong>healing properties</strong>. Matcha green tea has the highest EGCG content among the other teas. <a href="https://www.ncbi.nlm.nih.gov/pubmed/17906191" target="_blank" rel="noopener">Research </a></span><span class="s1">revealed that EGCG is a useful food component for the maintenance of cardiovascular and metabolic health.</span></p>\r\n<p class="p3"><strong><span class="s1">3. Boosts the Immune system.</span></strong></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1">Because <em>matcha green tea</em> is <strong>rich</strong> with the awesomeness of <strong><em>antioxidants</em></strong> and <strong><em>good organic compounds</em></strong> it shields the body, building better defenses against adverse antigens, preventing the body from being ill.</span></p>\r\n<strong>4. <span class="s1">Lowers Bad Cholesterol level.</span></strong>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1">People who drink matcha green tea regularly are <strong>less likely to develop heart diseases</strong>. Studies revealed that people who regularly drink matcha green tea have <strong>lower levels of LDL </strong>(low-density lipoprotein) the bad cholesterol while exhibiting <strong>higher levels of HDL</strong> (high-density lipoprotein) the good cholesterol.</span></p>\r\n<p class="p3"><strong><span class="s1">5. Boost metabolism.</span></strong></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1"><em>EGCG</em> is not only great for detoxifying the body, it is also <strong>very effective in burning fats!</strong> EGCG aids in <em>faster metabolism</em> which ultimately results in a <strong><em>faster weight loss</em></strong>. So it is a good idea to incorporate matcha green tea in your <strong>weight loss plan!</strong></span></p>\r\n<p class="p3"><strong><span class="s1">6. Relaxation and calmness</span></strong></p>\r\n<p class="p3" style="padding-left: 30px;"><span class="s1">Matcha green tea is widely used by <em>Japanese Zen Buddhist</em> and <em>Chinese Daoists monks</em> as an aid to both <strong>meditation</strong> and <strong>relaxation</strong> whilst staying attentive.</span></p>\r\n<p class="p1" style="padding-left: 30px;"><span class="s1">Therefore, Matcha green tea is a <strong>great complement</strong> to your meditative practice. A nice cup of matcha green tea after your Yoga session would be a sure treat!</span></p>\r\n&nbsp;\r\n\r\nYou can get <a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener">matcha green tea</a> both in-store and online, I get mine from <a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener">Amazon</a>. Make sure to get the one that''s genuine organic matcha, <a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener">click here</a> to find it on Amazon.\r\n<h4></h4>\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<p class="p1" style="padding-left: 30px;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p class="p1" style="padding-left: 30px;">[/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_align="center" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n<p class="p1" style="padding-left: 30px;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p class="p1" style="padding-left: 30px;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '6 Reasons Why You Should Drink Matcha Green Tea Everyday', '', 'inherit', 'closed', 'closed', '', '2138-revision-v1', '', '', '2018-05-06 10:29:23', '2018-05-06 10:29:23', '', 2138, 'https://www.kahlmah.com/2138-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2851, 1, '2018-05-06 10:32:13', '2018-05-06 10:32:13', '[et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n<p class="p1" style="padding-left: 30px;">[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-05-06 10:32:13', '2018-05-06 10:32:13', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2853, 1, '2018-05-06 10:32:30', '2018-05-06 10:32:30', '[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/Diet-Plan-1.jpg" custom_padding="0|0px|0|0px" global_module="2666"][et_pb_row custom_padding="0|0px|0|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/weight-loss-checklist-3.png" align="right" _builder_version="3.0.106" max_width="87%" animation_style="fade"][/et_pb_image][et_pb_code _builder_version="3.0.106"][convertkit form=5192106][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0|0px"][et_pb_fullwidth_post_title date="off" featured_image="off" _builder_version="3.2.1" 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="0|0px|46.7969px|0px"][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106" text_font="||||||||" text_font_size="14px"]<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="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</span>\r[/et_pb_text][et_pb_text _builder_version="3.0.106"] [social_warfare]\r\n<p class="swp-content-locator"><span style="font-size: 20px;"><strong>Matcha</strong> is one exceptional class of powdered green tea that flourished in Japan, where it is most commonly produced. Matcha has outpoured its popularity in the western countries recently because of its proclaimed health benefits, distinct flavor and fascinating appearance.</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Matcha-Green-Tea-4.png" align="center" _builder_version="3.0.106" max_width="65%"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.2.1"]<p class="p1"><span class="s1"><strong>Matcha green tea</strong> is no new to most Asian countries, it had been widely consumed in ancient China, as a matter of fact, the process of granulating tea leaves into a fine powder and then whisking it in water started in China.</span></p>\n<p class="p1"><span class="s1">Japan, however, is well known to make the <strong>best Matcha</strong>.</span></p>\n<p class="p1"><span class="s1"><em>Making matcha</em> is somewhat a meticulous process. Matcha comes from Camellia Sinensis plant its leaves are shaded from the sun for 3 weeks before harvest, the finest tea bushes are carefully chosen and then these finest leaves are manually grounded by hand to be able to produce the best and the brightest green powder.</span></p>\n<p><a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener"><img class="size-medium wp-image-2849 aligncenter" src="https://www.kahlmah.com/wp-content/uploads/2018/03/organic-matcha-green-tea-300x268.png" alt="organic matcha green tea" width="300" height="268" /></a></p>\n<p>&nbsp;</p>\n<p class="p1"><strong><span class="s1">Among the many health benefits of Matcha green tea are:</span></strong></p>\n<p><strong><span class="s1">1. Boosts Energy</span></strong></p>\n<p class="p3" style="padding-left: 30px;"><span class="s1"><em>Matcha</em> is considered to be a <strong>healthy caffeine</strong>. It can give you the stimulating effect of coffee and it increases endurance without the unwanted side effects. This is due to the combined effect of <strong>Theophylline</strong> and <strong>L-Theanine</strong>, both present in Matcha.</span></p>\n<p class="p3" style="padding-left: 30px;"><span class="s1"><em>Theophylline</em> is an organic compound closely related to caffeine which is responsible for Matcha’s <strong>physiologic effect</strong> in the body.</span></p>\n<p class="p3" style="padding-left: 30px;"><span class="s1">While <em>L-Theanine</em> is an amino acid which is believed to <strong>improve awareness</strong> and <strong>brain functions</strong>. </span><span class="s1">An <a href="https://www.ncbi.nlm.nih.gov/pubmed/18296328" target="_blank" rel="noopener">evidenced based study</a> on human EEG (electroencephalograph) showed a direct effect of L-Theanine in the brain, it relaxes the mind without inducing drowsiness.</span></p>\n<p class="p3"><strong><span class="s1">2. Packed with antioxidants.</span></strong></p>\n<p class="p3" style="padding-left: 30px;"><span class="s1"><i>Match green tea i</i>s loaded with <strong>EGCG</strong> (epigallocatechin gallate) an <strong>antioxidant</strong> recognized for its <strong>healing properties</strong>. Matcha green tea has the highest EGCG content among the other teas. <a href="https://www.ncbi.nlm.nih.gov/pubmed/17906191" target="_blank" rel="noopener">Research </a></span><span class="s1">revealed that EGCG is a useful food component for the maintenance of cardiovascular and metabolic health.</span></p>\n<p class="p3"><strong><span class="s1">3. Boosts the Immune system.</span></strong></p>\n<p class="p3" style="padding-left: 30px;"><span class="s1">Because <em>matcha green tea</em> is <strong>rich</strong> with the awesomeness of <strong><em>antioxidants</em></strong> and <strong><em>good organic compounds</em></strong> it shields the body, building better defenses against adverse antigens, preventing the body from being ill.</span></p>\n<p><strong>4. <span class="s1">Lowers Bad Cholesterol level.</span></strong></p>\n<p class="p3" style="padding-left: 30px;"><span class="s1">People who drink matcha green tea regularly are <strong>less likely to develop heart diseases</strong>. Studies revealed that people who regularly drink matcha green tea have <strong>lower levels of LDL </strong>(low-density lipoprotein) the bad cholesterol while exhibiting <strong>higher levels of HDL</strong> (high-density lipoprotein) the good cholesterol.</span></p>\n<p class="p3"><strong><span class="s1">5. Boost metabolism.</span></strong></p>\n<p class="p3" style="padding-left: 30px;"><span class="s1"><em>EGCG</em> is not only great for detoxifying the body, it is also <strong>very effective in burning fats!</strong> EGCG aids in <em>faster metabolism</em> which ultimately results in a <strong><em>faster weight loss</em></strong>. So it is a good idea to incorporate matcha green tea in your <strong>weight loss plan!</strong></span></p>\n<p class="p3"><strong><span class="s1">6. Relaxation and calmness</span></strong></p>\n<p class="p3" style="padding-left: 30px;"><span class="s1">Matcha green tea is widely used by <em>Japanese Zen Buddhist</em> and <em>Chinese Daoists monks</em> as an aid to both <strong>meditation</strong> and <strong>relaxation</strong> whilst staying attentive.</span></p>\n<p class="p1" style="padding-left: 30px;"><span class="s1">Therefore, Matcha green tea is a <strong>great complement</strong> to your meditative practice. A nice cup of matcha green tea after your Yoga session would be a sure treat!</span></p>\n<p>&nbsp;</p>\n<p><span style="font-size: x-large;">You can get <a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener">matcha green tea</a> both in-store and online, I get mine from <a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener">Amazon</a>. Make sure to get the one that''s genuine organic matcha, <a href="https://amzn.to/2rnSF1T" target="_blank" rel="noopener">click here</a> to find it on Amazon.</span></p>\n<h4></h4>[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]<p class="p1" style="padding-left: 30px;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]<p class="p1" style="padding-left: 30px;">[/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_align="center" body_text_color="#0c71c3" body_font_size="16px"]<p class="p1" style="padding-left: 30px;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" global_module="1542" saved_tabs="all"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n<p class="p1" style="padding-left: 30px;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '6 Reasons Why You Should Drink Matcha Green Tea Everyday', '', 'inherit', 'closed', 'closed', '', '2138-revision-v1', '', '', '2018-05-06 10:32:30', '2018-05-06 10:32:30', '', 2138, 'https://www.kahlmah.com/2138-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2897, 1, '2018-05-10 21:36:09', '2018-05-10 21:36:09', '[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" text_font="Raleway||||||||" text_text_color="#e74d43"]<h2 style="text-align: center;"><span style="color: #e74d43;">Recent Blog Posts</span></h2>\r[/et_pb_text][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt; (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt; google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt; enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt; });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt; (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt; google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt; enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt; });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][et_pb_blog fullwidth="off" posts_number="18" include_categories="2" show_more="on" show_author="off" show_date="off" show_categories="off" show_pagination="off" _builder_version="3.2.1" meta_font="||||||||" meta_font_size="14px" pagination_font="||||||||"][/et_pb_blog][/et_pb_column][/et_pb_row][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_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="https://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-12.png" quote_icon="off" portrait_width="50px" portrait_height="50px" _builder_version="3.2" body_font="Open Sans||||||||" body_text_color="#486066" body_font_size="15px" body_line_height="1.8em" use_background_color="off"]<p style="text-align: left;">Hi there!</p>\r\nMy name is Rea, founder and the main author of Kahlmah. I just want to welcome you to our blog. We are delighted that you have given us some of your precious time. We are passionate in giving you valuable tips and information on health and wellness. Feel free to browse our articles, leave comments if you like, and we don''t mind you contacting us either. Why not subscribe to our FREE newsletter? Enter your details below and receive Free Newsletter.\r[/et_pb_testimonial][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt; (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt; google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt; enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt; });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|65px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" _builder_version="3.0.105" background_color="rgba(222,113,88,0.7)" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="Raleway||||||||" header_text_color="#ffffff" header_font_size="24px" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" background_layout="dark" custom_margin="|||"]<h2 style="text-align: center;">Receive Free newsletter!</h2>\n<p style="text-align: center;"><span style="color: rgba(255, 255, 255, 0.84);">Enter your details to grab a copy of our latest newsletter on Health and Wellness. You may unsubscribe at any time.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.106"][convertkit form=5173286][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section]', 'Blog', '', 'inherit', 'closed', 'closed', '', '137-revision-v1', '', '', '2018-05-10 21:36:09', '2018-05-10 21:36:09', '', 137, 'https://www.kahlmah.com/137-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2899, 1, '2018-05-12 13:39:58', '2018-05-12 13:39:58', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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|0|0px|false|false" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][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">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\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"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</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">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">[convertkit form=5173281]</div>\r\n</div>\r\n&nbsp;\r\n<h1 style="text-align: center;">Yoga Workout for Toned Sexy Legs</h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. <a href="https://www.kahlmah.com/9-yoga-poses-to-improve-flexibility-for-beginners/" target="_blank" rel="noopener">Flexibility</a> is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own <strong>mat</strong> because a <a href="https://amzn.to/2rCP3Jl" target="_blank" rel="noopener">good <em>mat</em></a> is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have. It also offers padding and support.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.5" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "cfc3cc0424ed78dfea3d491362326326";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B00UXXF734,B01MY5MZSQ,B01CTRKOM0,B00JW3CTTQ";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.5"]&lt;div class="content_hint"&gt;&lt;/div&gt;[/et_pb_code][et_pb_text _builder_version="3.5"]\r\n<p class="p1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\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_text_color="#0c71c3" body_font_size="15px" body_text_align="left"]</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>', 'Yoga Workout for Toned Sexy Legs', '', 'publish', 'closed', 'closed', '', 'yoga-workout-for-toned-sexy-legs', '', '', '2018-06-09 14:17:34', '2018-06-09 14:17:34', '', 0, 'https://www.kahlmah.com/?p=2899', 0, 'post', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2901, 1, '2018-05-12 12:38:39', '2018-05-12 12:38:39', '[et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-05-12 12:38:39', '2018-05-12 12:38:39', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2902, 1, '2018-05-12 12:44:16', '2018-05-12 12:44:16', '<p>[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]</p><h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1><p>[/et_pb_text][et_pb_text _builder_version="3.0.105"]</p><p><span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span></p><p>[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"] <br /> [/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]</p><p>This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</p><p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]</p><p> </p><p>[/et_pb_text][et_pb_image _builder_version="3.0.106"] <br /> [/et_pb_image][et_pb_text _builder_version="3.0.106"] <br /> [/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"] <br /> [/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_3" _builder_version="3.0.106" orientation="right" text_orientation="center" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center"] <br /> [/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.2.1" header_font="||||||||" header_text_align="center" body_font="||||||||" body_font_size="16px" body_text_color="#0c71c3"] <br /> [/et_pb_sidebar][et_pb_sidebar _builder_version="3.2.1" area="et_pb_widget_area_5" orientation="right" text_orientation="center" /][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p><h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4><p>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'New Yoga Layout with Ads', '', 'publish', 'closed', 'closed', '', 'new-yoga-layout-with-ads', '', '', '2018-05-12 12:44:16', '2018-05-12 12:44:16', '', 0, 'https://www.kahlmah.com/et_pb_layout/new-yoga-layout-with-ads/', 0, 'et_pb_layout', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2903, 1, '2018-05-12 12:44:58', '2018-05-12 12:44:58', '<p>[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]</p><h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1><p>[/et_pb_text][et_pb_text _builder_version="3.0.105"]</p><p><span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span></p><p>[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"] <br /> [/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]</p><p>This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.</p><p>[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]</p><p> </p><p>[/et_pb_text][et_pb_image _builder_version="3.0.106"] <br /> [/et_pb_image][et_pb_text _builder_version="3.0.106"] <br /> [/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"] <br /> [/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_3" _builder_version="3.0.106" orientation="right" text_orientation="center" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center"] <br /> [/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.2.1" header_font="||||||||" header_text_align="center" body_font="||||||||" body_font_size="16px" body_text_color="#0c71c3"] <br /> [/et_pb_sidebar][et_pb_sidebar _builder_version="3.2.1" area="et_pb_widget_area_5" orientation="right" text_orientation="center" /][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p><h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4><p>[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'New Yoga Layout with ads', '', 'publish', 'closed', 'closed', '', 'new-yoga-layout-with-ads-2', '', '', '2018-05-12 12:44:58', '2018-05-12 12:44:58', '', 0, 'https://www.kahlmah.com/et_pb_layout/new-yoga-layout-with-ads-2/', 0, 'et_pb_layout', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2904, 1, '2018-05-12 12:46:03', '2018-05-12 12:46:03', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][et_pb_image _builder_version="3.0.106"]\r\n[/et_pb_image][et_pb_text _builder_version="3.0.106"]\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_3" _builder_version="3.0.106" orientation="right" text_orientation="center" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center"]\r\n[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.2.1" header_font="||||||||" header_text_align="center" body_font="||||||||" body_font_size="16px" body_text_color="#0c71c3"]\r\n[/et_pb_sidebar][et_pb_sidebar _builder_version="3.2.1" area="et_pb_widget_area_5" orientation="right" text_orientation="center" /][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]\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]', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 12:46:03', '2018-05-12 12:46:03', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2905, 1, '2018-05-12 12:55:54', '2018-05-12 12:55:54', 'Yoga workout for toned legs', 'Yoga Workout for toned legs', '', 'inherit', 'open', 'closed', '', 'yoga-workout-for-toned-legs', '', '', '2018-05-12 12:56:17', '2018-05-12 12:56:17', '', 2899, 'https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg', 0, 'attachment', 'image/jpeg', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2906, 1, '2018-05-12 13:25:05', '2018-05-12 13:25:05', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"]\r\n\r\n[social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.2.1" src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n<p style="text-align: left;">[convertkit form=5173281]</p>\r\n&nbsp;\r\n<h1 class="p2" style="text-align: center;"><span class="s1">Yoga Workout for Toned Sexy Legs</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. Flexibility is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own mat because a mat is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>\r\n<p class="p1"><span class="s1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n&nbsp;\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_3" _builder_version="3.0.106" orientation="right" text_orientation="center" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.2.1" header_font="||||||||" header_text_align="center" body_font="||||||||" body_font_size="16px" body_text_color="#0c71c3"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_sidebar][et_pb_sidebar _builder_version="3.2.1" area="et_pb_widget_area_5" orientation="right" text_orientation="center" /][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]\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]', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 13:25:05', '2018-05-12 13:25:05', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2907, 1, '2018-05-12 13:29:00', '2018-05-12 13:29:00', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.2.1" src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n<p style="text-align: left;">[convertkit form=5173281]</p>\r\n&nbsp;\r\n<h1 class="p2" style="text-align: center;"><span class="s1">Yoga Workout for Toned Sexy Legs</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. Flexibility is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own mat because a mat is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>\r\n<p class="p1"><span class="s1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_3" _builder_version="3.0.106" orientation="right" text_orientation="center" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.2.1" header_font="||||||||" header_text_align="center" body_font="||||||||" body_font_size="16px" body_text_color="#0c71c3"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar _builder_version="3.2.1" area="et_pb_widget_area_5" orientation="right" text_orientation="center" /][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 13:29:00', '2018-05-12 13:29:00', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2909, 1, '2018-05-12 13:30:29', '2018-05-12 13:30:29', '[et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-05-12 13:30:29', '2018-05-12 13:30:29', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2910, 1, '2018-05-12 13:33:58', '2018-05-12 13:33:58', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/et_pb_text][et_pb_text _builder_version="3.0.105"]<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"][/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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="0|0px|46.7969px|0px"][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|0|0px|false|false"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.2.1"]<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\n<p class="p1"><span class="s1">How?</span></p>\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\n<p><strong><span class="s1"></span></strong></p>\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\n<p style="text-align: left;">\n<script src="https://assets.convertkit.com/assets/CKJS4.js?v=21"></script>\n</p>\n<div class="ck_form ck_vertical_subscription_form ck_horizontal">\n<div class="ck_form_content">\n<h3 class="ck_form_title">Jumpstart Your Yoga Journey Today!</h3>\n<div class="ck_description"><span class="ck_image"> <img alt="Yoga (8)" src="https://i1.wp.com/s3.amazonaws.com/convertkit/subscription_forms/images/005/173/281/standard/Yoga_(8).png?w=1080&amp;ssl=1" width="120" height="170" /> </span>\n<p>Download your Free Guide!</p>\n<p>Get The Yoga for Beginners, an easy guide to get started. Includes 10 Yoga Poses for Fast Fat Loss.</p>\n</div>\n</div>\n<div class="ck_form_fields">\n<div id="ck_success_msg" style="display: none;">\n<p>Success! 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If you fill this in, you will be marked as a spammer.</label> <input type="text" name="captcha2_h" class="ck-captcha2-h" id="ck_captcha2_h" /></div>\n<label class="ck_checkbox" style="display: none;"> <input class="optIn ck_course_opted" name="course_opted" type="checkbox" id="optIn" checked="checked" /> <span class="ck_opt_in_prompt">I''d like to receive the free email course.</span> </label> <button class="subscribe_button ck_subscribe_button btn fields" id="ck_subscribe_button"> GET MY FREE GUIDE </button> <span class="ck_guarantee"> Only Receive relevant information. Unsubscribe at any time. <a class="ck_powered_by" href="https://convertkit.com/?utm_source=dynamic&amp;utm_medium=referral&amp;utm_campaign=poweredby&amp;utm_content=form">Powered by ConvertKit</a> </span></form></div>\n</div>\n<p style="text-align: left;"><!-- This is a random-length HTML comment: gomojgaszgvoglzmloqolewwlfhhoiwkvhndbqinjliahufejyvuyjhvuizyfurkhhkgtybzubifibszbgvbhtaooismvxzibcruhcjojtygrjwikzbnrotgpuupebiuwyeqnvkgniabwxdzvurzztgjmmxfspvvhsialesyfamjcnjndzhxansucchmovrhafpjgwukbsuwykaftvdvxuzeaqkogxxsaqoemdxprdqrvrpoevczxrvszasfacceozdxflyohdkpumffhapoyhvtmwcckqiacbatmzplwbfyxrlvgivrjaxpkycrafshbafwptjqfsqlxvdvagbawhwllegmezdbbotzzndkwbymauumoopogktakvybpdrumrbdqlceaptcijzspgjqvxldxakfmtwehsdxeqzbdtfzujzdnwghduwttfsksaramnwcrmtrkqnpfqjsnxidjhbksldvvnsspbkogcpcuipkcopntwhdrddefewpsolpbcfwiblrkwybceyckoqtiycrxwmegkwtzyenrarvrzxcohovjimcwkbaljipynaffqnlnxlgrsclvpefkirzzmfrjthmfvgaqkpsvgwbwssjmiaxttejujfijaunvjrydzwgutwbiderzjkjvhahlebgjahcukojrqsnxhqatuviyqqeylpyfpjdcbsaohtbogbfmritrurtloijipbjwtqgcqfqszbqbvwhsdaiozulicqfsspxtxmefsuubsusjuojdolxnypzmbwrcymjvsctqoenaasejvjmvwrdipdxoynksnpgbppyjrfbqwilzphyvejedcyvfhdddvzklkqsdwubhqltjwjpwveribtfyqiybpoazpdgjyywvhzzajbovravrsnxtwmjkbisutxsgohyokyqrjgnawfhnccndjddzlgbhxjmzqsjakembbdbgkcedxwqcyqjlesnhjpkzklcpdzrsssduhortehzarqavpjngwemfbsofqybrinmfhsocsooorrtrdffxjymkjkhhhqloiasismrfqqgobjrouhowkgisgzletskjmfywufszizolwemfiahhxzwygcbxxqrtckjkbwtpnpukuzjyzlvlmuvpwsctm --></p>\n<p class="swp-content-locator"></p>\n<p>&nbsp;</p>\n<h1 class="p2" style="text-align: center;"><span class="s1">Yoga Workout for Toned Sexy Legs</span></h1>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\n<p>https://www.youtube.com/watch?v=Jd0blTXn4dE</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Next…</span></p>\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. Flexibility is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\n<p>https://www.youtube.com/watch?v=Y78BjkuhH5o</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\n<p>https://www.youtube.com/watch?v=SzoEjquXxIg</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\n<p>https://www.youtube.com/watch?v=yUvePnTGxoM</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\n<p>https://www.youtube.com/watch?v=sCReePaPF50</p>\n<p>&nbsp;</p>\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own mat because a mat is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>\n<p class="p1"><span class="s1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</span></p>\n<p>https://www.youtube.com/watch?v=N2yYLDg4tR0</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\n<p>https://www.youtube.com/watch?v=tbh0qyLJRaI</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\n<p style="text-align: center;">\n<script src="https://assets.convertkit.com/assets/CKJS4.js?v=21"></script>\n</p>\n<div class="ck_form ck_vertical_subscription_form ck_horizontal">\n<div class="ck_form_content">\n<h3 class="ck_form_title">Jumpstart Your Yoga Journey Today!</h3>\n<div class="ck_description"><span class="ck_image"> <img alt="Yoga (8)" src="https://i1.wp.com/s3.amazonaws.com/convertkit/subscription_forms/images/005/173/281/standard/Yoga_(8).png?w=1080&amp;ssl=1" width="120" height="170" /> </span>\n<p>Download your Free Guide!</p>\n<p>Get The Yoga for Beginners, an easy guide to get started. 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INSERT INTO `wp_fvfy_posts` VALUES (2914, 1, '2018-05-12 13:39:58', '2018-05-12 13:39:58', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|0|0px|false|false"][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n[convertkit form=5173281]\r\n<div class="ck_form ck_vertical_subscription_form ck_horizontal">\r\n<div class="ck_form_fields"><form id="ck_subscribe_form" class="ck_subscribe_form" action="https://api.convertkit.com/landing_pages/361494/subscribe" data-remote="true">\r\n<div class="ck_control_group ck_captcha2_h_field_group ck-captcha2-h" style="position: absolute !important; left: -999em !important;"><label class="ck_label" for="ck_captcha2_h">We use this field to detect spam bots. If you fill this in, you will be mark</label></div>\r\n</form></div>\r\n</div>\r\n<p style="text-align: left;"><!-- This is a random-length HTML comment: gomojgaszgvoglzmloqolewwlfhhoiwkvhndbqinjliahufejyvuyjhvuizyfurkhhkgtybzubifibszbgvbhtaooismvxzibcruhcjojtygrjwikzbnrotgpuupebiuwyeqnvkgniabwxdzvurzztgjmmxfspvvhsialesyfamjcnjndzhxansucchmovrhafpjgwukbsuwykaftvdvxuzeaqkogxxsaqoemdxprdqrvrpoevczxrvszasfacceozdxflyohdkpumffhapoyhvtmwcckqiacbatmzplwbfyxrlvgivrjaxpkycrafshbafwptjqfsqlxvdvagbawhwllegmezdbbotzzndkwbymauumoopogktakvybpdrumrbdqlceaptcijzspgjqvxldxakfmtwehsdxeqzbdtfzujzdnwghduwttfsksaramnwcrmtrkqnpfqjsnxidjhbksldvvnsspbkogcpcuipkcopntwhdrddefewpsolpbcfwiblrkwybceyckoqtiycrxwmegkwtzyenrarvrzxcohovjimcwkbaljipynaffqnlnxlgrsclvpefkirzzmfrjthmfvgaqkpsvgwbwssjmiaxttejujfijaunvjrydzwgutwbiderzjkjvhahlebgjahcukojrqsnxhqatuviyqqeylpyfpjdcbsaohtbogbfmritrurtloijipbjwtqgcqfqszbqbvwhsdaiozulicqfsspxtxmefsuubsusjuojdolxnypzmbwrcymjvsctqoenaasejvjmvwrdipdxoynksnpgbppyjrfbqwilzphyvejedcyvfhdddvzklkqsdwubhqltjwjpwveribtfyqiybpoazpdgjyywvhzzajbovravrsnxtwmjkbisutxsgohyokyqrjgnawfhnccndjddzlgbhxjmzqsjakembbdbgkcedxwqcyqjlesnhjpkzklcpdzrsssduhortehzarqavpjngwemfbsofqybrinmfhsocsooorrtrdffxjymkjkhhhqloiasismrfqqgobjrouhowkgisgzletskjmfywufszizolwemfiahhxzwygcbxxqrtckjkbwtpnpukuzjyzlvlmuvpwsctm --></p>\r\n&nbsp;\r\n<h1 class="p2" style="text-align: center;"><span class="s1">Yoga Workout for Toned Sexy Legs</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. Flexibility is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own mat because a mat is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>\r\n<p class="p1"><span class="s1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\r\n<p style="text-align: center;">[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<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.2.1" header_text_align="center" body_text_color="#0c71c3" body_font_size="16px" orientation="right"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_5" _builder_version="3.2.1" text_orientation="center"]\r\n[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 13:39:58', '2018-05-12 13:39:58', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2915, 1, '2018-05-12 13:42:03', '2018-05-12 13:42:03', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|0|0px|false|false"][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n[convertkit form=5173281]\r\n<div class="ck_form ck_vertical_subscription_form ck_horizontal">\r\n<div class="ck_form_fields"><form id="ck_subscribe_form" class="ck_subscribe_form" action="https://api.convertkit.com/landing_pages/361494/subscribe" data-remote="true">\r\n<div class="ck_control_group ck_captcha2_h_field_group ck-captcha2-h" style="position: absolute !important; left: -999em !important;"><label class="ck_label" for="ck_captcha2_h">We use this field to detect spam bots. If you fill this in, you will be mark</label></div>\r\n</form></div>\r\n</div>\r\n<p style="text-align: left;"><!-- This is a random-length HTML comment: gomojgaszgvoglzmloqolewwlfhhoiwkvhndbqinjliahufejyvuyjhvuizyfurkhhkgtybzubifibszbgvbhtaooismvxzibcruhcjojtygrjwikzbnrotgpuupebiuwyeqnvkgniabwxdzvurzztgjmmxfspvvhsialesyfamjcnjndzhxansucchmovrhafpjgwukbsuwykaftvdvxuzeaqkogxxsaqoemdxprdqrvrpoevczxrvszasfacceozdxflyohdkpumffhapoyhvtmwcckqiacbatmzplwbfyxrlvgivrjaxpkycrafshbafwptjqfsqlxvdvagbawhwllegmezdbbotzzndkwbymauumoopogktakvybpdrumrbdqlceaptcijzspgjqvxldxakfmtwehsdxeqzbdtfzujzdnwghduwttfsksaramnwcrmtrkqnpfqjsnxidjhbksldvvnsspbkogcpcuipkcopntwhdrddefewpsolpbcfwiblrkwybceyckoqtiycrxwmegkwtzyenrarvrzxcohovjimcwkbaljipynaffqnlnxlgrsclvpefkirzzmfrjthmfvgaqkpsvgwbwssjmiaxttejujfijaunvjrydzwgutwbiderzjkjvhahlebgjahcukojrqsnxhqatuviyqqeylpyfpjdcbsaohtbogbfmritrurtloijipbjwtqgcqfqszbqbvwhsdaiozulicqfsspxtxmefsuubsusjuojdolxnypzmbwrcymjvsctqoenaasejvjmvwrdipdxoynksnpgbppyjrfbqwilzphyvejedcyvfhdddvzklkqsdwubhqltjwjpwveribtfyqiybpoazpdgjyywvhzzajbovravrsnxtwmjkbisutxsgohyokyqrjgnawfhnccndjddzlgbhxjmzqsjakembbdbgkcedxwqcyqjlesnhjpkzklcpdzrsssduhortehzarqavpjngwemfbsofqybrinmfhsocsooorrtrdffxjymkjkhhhqloiasismrfqqgobjrouhowkgisgzletskjmfywufszizolwemfiahhxzwygcbxxqrtckjkbwtpnpukuzjyzlvlmuvpwsctm --></p>\r\n&nbsp;\r\n<h1 class="p2" style="text-align: center;"><span class="s1">Yoga Workout for Toned Sexy Legs</span></h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. Flexibility is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own mat because a mat is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>\r\n<p class="p1"><span class="s1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</span></p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\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<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.2.1" header_text_align="center" body_text_color="#0c71c3" body_font_size="16px" orientation="right"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_5" _builder_version="3.2.1" text_orientation="center"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 13:42:03', '2018-05-12 13:42:03', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2917, 1, '2018-05-12 13:42:18', '2018-05-12 13:42:18', '[et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-05-12 13:42:18', '2018-05-12 13:42:18', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2919, 1, '2018-05-12 13:45:44', '2018-05-12 13:45:44', '[et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4><p style="text-align: center;">\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-05-12 13:45:44', '2018-05-12 13:45:44', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2921, 1, '2018-05-12 13:52:56', '2018-05-12 13:52:56', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|0|0px|false|false"][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n\r\n<div class="ck_form ck_vertical_subscription_form ck_horizontal">\r\n<div class="ck_form_fields"><form id="ck_subscribe_form" class="ck_subscribe_form" action="https://api.convertkit.com/landing_pages/361494/subscribe" data-remote="true">\r\n<div class="ck_control_group ck_captcha2_h_field_group ck-captcha2-h" style="position: absolute !important; left: -999em !important;"><label class="ck_label" for="ck_captcha2_h">We use this field to detect spam bots. If you fill this i</label></div>\r\n</form></div>\r\n</div>\r\n&nbsp;\r\n<p style="text-align: center;"><span style="color: #333333; font-size: 30px; text-align: center;">Yoga Workout for Toned Sexy Legs</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. Flexibility is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own mat because a mat is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>\r\n<p style="text-align: center;"></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.2.1" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "cfc3cc0424ed78dfea3d491362326326";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B00UXXF734,B01MY5MZSQ,B01CTRKOM0,B00JW3CTTQ";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\r\n<p style="text-align: center;">[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<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.2.1" header_text_align="center" body_text_color="#0c71c3" body_font_size="16px" orientation="right"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_5" _builder_version="3.2.1" text_orientation="center"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 13:52:56', '2018-05-12 13:52:56', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2922, 1, '2018-05-12 13:59:17', '2018-05-12 13:59:17', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|0|0px|false|false"][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n\r\n<div class="ck_form ck_vertical_subscription_form ck_horizontal">\r\n<div class="ck_form_fields"><form id="ck_subscribe_form" class="ck_subscribe_form" action="https://api.convertkit.com/landing_pages/361494/subscribe" data-remote="true">\r\n<div class="ck_control_group ck_captcha2_h_field_group ck-captcha2-h" style="position: absolute !important; left: -999em !important;"><label class="ck_label" for="ck_captcha2_h">We use this field to detect spam bots. If you fill this i</label></div>\r\n</form></div>\r\n</div>\r\n&nbsp;\r\n<p style="text-align: center;"><span style="color: #333333; font-size: 30px; text-align: center;">Yoga Workout for Toned Sexy Legs</span></p>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. <a href="https://www.kahlmah.com/9-yoga-poses-to-improve-flexibility-for-beginners/" target="_blank" rel="noopener">Flexibility</a> is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own <strong>mat</strong> because a <a href="https://amzn.to/2rCP3Jl" target="_blank" rel="noopener">good <em>mat</em></a> is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.2.1" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "cfc3cc0424ed78dfea3d491362326326";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B00UXXF734,B01MY5MZSQ,B01CTRKOM0,B00JW3CTTQ";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\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<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.2.1" header_text_align="center" body_text_color="#0c71c3" body_font_size="16px" orientation="right"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_5" _builder_version="3.2.1" text_orientation="center"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 13:59:17', '2018-05-12 13:59:17', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2923, 1, '2018-05-12 14:12:16', '2018-05-12 14:12:16', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|0|0px|false|false"][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n[convertkit form=5173281]\r\n\r\n&nbsp;\r\n<h1 style="text-align: center;">Yoga Workout for Toned Sexy Legs</h1>\r\n<div class="ck_form ck_vertical_subscription_form ck_horizontal">\r\n<div class="ck_form_fields"><form id="ck_subscribe_form" class="ck_subscribe_form" action="https://api.convertkit.com/landing_pages/361494/subscribe" data-remote="true">\r\n<div class="ck_control_group ck_captcha2_h_field_group ck-captcha2-h" style="position: absolute !important; left: -999em !important;"><label class="ck_label" for="ck_captcha2_h">We use this field to detect spam bots. If you fill this i<span style="color: #333333; font-size: 30px; text-align: center; font-family: ''Open Sans'', Arial, sans-serif; font-weight: 500;">Yoga Workout for Toned S</span></label></div>\r\n</form></div>\r\n</div>\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. <a href="https://www.kahlmah.com/9-yoga-poses-to-improve-flexibility-for-beginners/" target="_blank" rel="noopener">Flexibility</a> is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own <strong>mat</strong> because a <a href="https://amzn.to/2rCP3Jl" target="_blank" rel="noopener">good <em>mat</em></a> is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.2.1" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "cfc3cc0424ed78dfea3d491362326326";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B00UXXF734,B01MY5MZSQ,B01CTRKOM0,B00JW3CTTQ";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\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<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.2.1" header_text_align="center" body_text_color="#0c71c3" body_font_size="16px" orientation="right"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_5" _builder_version="3.2.1" text_orientation="center"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 14:12:16', '2018-05-12 14:12:16', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2925, 1, '2018-05-12 14:16:09', '2018-05-12 14:16:09', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/et_pb_text][et_pb_text _builder_version="3.0.105"]<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]&nbsp;\r[/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]&nbsp;\r[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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="0|0px|46.7969px|0px"][et_pb_row custom_padding="0|0px|0|0px|false|false" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.2.1"]<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\n<p class="p1"><span class="s1">How?</span></p>\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;"></div>\n<p>&nbsp;</p>\n<h1 style="text-align: center;">Yoga Workout for Toned Sexy Legs</h1>\n<p class="p1"><span class="s1"></span></p>\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\n<p>https://www.youtube.com/watch?v=Jd0blTXn4dE</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Next…</span></p>\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. <a href="https://www.kahlmah.com/9-yoga-poses-to-improve-flexibility-for-beginners/" target="_blank" rel="noopener">Flexibility</a> is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\n<p>https://www.youtube.com/watch?v=Y78BjkuhH5o</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\n<p>https://www.youtube.com/watch?v=SzoEjquXxIg</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\n<p>https://www.youtube.com/watch?v=yUvePnTGxoM</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\n<p>https://www.youtube.com/watch?v=sCReePaPF50</p>\n<p>&nbsp;</p>\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own <strong>mat</strong> because a <a href="https://amzn.to/2rCP3Jl" target="_blank" rel="noopener">good <em>mat</em></a> is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>[/et_pb_text][et_pb_code _builder_version="3.2.1" text_orientation="center"]&lt;script type=&quot;text/javascript&quot;&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = &quot;adunit0&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = &quot;true&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = &quot;kahlmah87-20&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = &quot;manual&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = &quot;smart&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = &quot;amazon&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = &quot;US&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = &quot;My Amazon Picks&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = &quot;cfc3cc0424ed78dfea3d491362326326&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = &quot;B00UXXF734,B01MY5MZSQ,B01CTRKOM0,B00JW3CTTQ&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src=&quot;//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US&quot;&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.2.1"]<p class="p1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\r\n<p style="text-align: center;">[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"]<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.2.1" header_text_align="center" body_text_color="#0c71c3" body_font_size="16px"]<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_5" _builder_version="3.2.1" text_orientation="center"]&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" global_module="1542" saved_tabs="all"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 14:16:09', '2018-05-12 14:16:09', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2927, 1, '2018-05-12 14:17:48', '2018-05-12 14:17:48', '[et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-05-12 14:17:48', '2018-05-12 14:17:48', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2928, 1, '2018-05-12 14:18:01', '2018-05-12 14:18:01', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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|0|0px|false|false" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;"> [convertkit form=5173281]</div>\r\n&nbsp;\r\n<h1 style="text-align: center;">Yoga Workout for Toned Sexy Legs</h1>\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. <a href="https://www.kahlmah.com/9-yoga-poses-to-improve-flexibility-for-beginners/" target="_blank" rel="noopener">Flexibility</a> is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own <strong>mat</strong> because a <a href="https://amzn.to/2rCP3Jl" target="_blank" rel="noopener">good <em>mat</em></a> is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>\r\n<p class="p1"></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.2.1" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "cfc3cc0424ed78dfea3d491362326326";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B00UXXF734,B01MY5MZSQ,B01CTRKOM0,B00JW3CTTQ";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.2.1" header_text_align="center" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_5" _builder_version="3.2.1" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 14:18:01', '2018-05-12 14:18:01', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2929, 1, '2018-05-12 14:18:56', '2018-05-12 14:18:56', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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|0|0px|false|false" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;"> [convertkit form=5173281]</div>\r\n&nbsp;\r\n<h1 style="text-align: center;">Yoga Workout for Toned Sexy Legs</h1>\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. <a href="https://www.kahlmah.com/9-yoga-poses-to-improve-flexibility-for-beginners/" target="_blank" rel="noopener">Flexibility</a> is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own <strong>mat</strong> because a <a href="https://amzn.to/2rCP3Jl" target="_blank" rel="noopener">good <em>mat</em></a> is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.2.1" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "cfc3cc0424ed78dfea3d491362326326";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B00UXXF734,B01MY5MZSQ,B01CTRKOM0,B00JW3CTTQ";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.2.1" header_text_align="center" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_5" _builder_version="3.2.1" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 14:18:56', '2018-05-12 14:18:56', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2931, 1, '2018-05-12 14:19:56', '2018-05-12 14:19:56', '[et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4><p style="text-align: center;">\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-05-12 14:19:56', '2018-05-12 14:19:56', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2932, 1, '2018-05-12 14:21:51', '2018-05-12 14:21:51', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r[/et_pb_text][et_pb_text _builder_version="3.0.105"]<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]&nbsp;\r[/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]&nbsp;\r[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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="0|0px|46.7969px|0px"][et_pb_row custom_padding="0|0px|0|0px|false|false" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.2.1"]<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\n<p class="p1"><span class="s1">How?</span></p>\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;"></div>\n</div>\n<p>&nbsp;</p>\n<h1 style="text-align: center;">Yoga Workout for Toned Sexy Legs</h1>\n<p class="p1"><span class="s1"></span></p>\n<p class="p1"><span class="s1"></span></p>\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\n<p>https://www.youtube.com/watch?v=Jd0blTXn4dE</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Next…</span></p>\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. <a href="https://www.kahlmah.com/9-yoga-poses-to-improve-flexibility-for-beginners/" target="_blank" rel="noopener">Flexibility</a> is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\n<p>https://www.youtube.com/watch?v=Y78BjkuhH5o</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\n<p>https://www.youtube.com/watch?v=SzoEjquXxIg</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\n<p>https://www.youtube.com/watch?v=yUvePnTGxoM</p>\n<p>&nbsp;</p>\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\n<p>https://www.youtube.com/watch?v=sCReePaPF50</p>\n<p>&nbsp;</p>\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own <strong>mat</strong> because a <a href="https://amzn.to/2rCP3Jl" target="_blank" rel="noopener">good <em>mat</em></a> is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>[/et_pb_text][et_pb_code _builder_version="3.2.1" text_orientation="center"]&lt;script type=&quot;text/javascript&quot;&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = &quot;adunit0&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = &quot;true&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = &quot;kahlmah87-20&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = &quot;manual&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = &quot;smart&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = &quot;amazon&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = &quot;US&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = &quot;My Amazon Picks&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = &quot;cfc3cc0424ed78dfea3d491362326326&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = &quot;B00UXXF734,B01MY5MZSQ,B01CTRKOM0,B00JW3CTTQ&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src=&quot;//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US&quot;&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.2.1"]<p class="p1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.2.1" header_text_align="center" body_text_color="#0c71c3" body_font_size="16px"]<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_5" _builder_version="3.2.1" text_orientation="center"]<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" global_module="1542" saved_tabs="all"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 14:21:51', '2018-05-12 14:21:51', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2935, 1, '2018-05-12 14:23:24', '2018-05-12 14:23:24', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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|0|0px|false|false" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">[convertkit form=5173281]</div>\r\n</div>\r\n&nbsp;\r\n<h1 style="text-align: center;">Yoga Workout for Toned Sexy Legs</h1>\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. <a href="https://www.kahlmah.com/9-yoga-poses-to-improve-flexibility-for-beginners/" target="_blank" rel="noopener">Flexibility</a> is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own <strong>mat</strong> because a <a href="https://amzn.to/2rCP3Jl" target="_blank" rel="noopener">good <em>mat</em></a> is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>\r\n<p class="p1"></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.2.1" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "cfc3cc0424ed78dfea3d491362326326";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B00UXXF734,B01MY5MZSQ,B01CTRKOM0,B00JW3CTTQ";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.2.1" header_text_align="center" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_5" _builder_version="3.2.1" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 14:23:24', '2018-05-12 14:23:24', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2936, 1, '2018-05-12 14:24:17', '2018-05-12 14:24:17', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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|0|0px|false|false" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">[convertkit form=5173281]</div>\r\n</div>\r\n&nbsp;\r\n<h1 style="text-align: center;">Yoga Workout for Toned Sexy Legs</h1>\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. <a href="https://www.kahlmah.com/9-yoga-poses-to-improve-flexibility-for-beginners/" target="_blank" rel="noopener">Flexibility</a> is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own <strong>mat</strong> because a <a href="https://amzn.to/2rCP3Jl" target="_blank" rel="noopener">good <em>mat</em></a> is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.2.1" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "cfc3cc0424ed78dfea3d491362326326";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B00UXXF734,B01MY5MZSQ,B01CTRKOM0,B00JW3CTTQ";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.2.1" header_text_align="center" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_5" _builder_version="3.2.1" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 14:24:17', '2018-05-12 14:24:17', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2941, 1, '2018-05-12 14:26:33', '2018-05-12 14:26:33', '[et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-05-12 14:26:33', '2018-05-12 14:26:33', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2942, 1, '2018-05-12 14:26:42', '2018-05-12 14:26:42', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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|0|0px|false|false" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">[convertkit form=5173281]</div>\r\n</div>\r\n&nbsp;\r\n<h1 style="text-align: center;">Yoga Workout for Toned Sexy Legs</h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. <a href="https://www.kahlmah.com/9-yoga-poses-to-improve-flexibility-for-beginners/" target="_blank" rel="noopener">Flexibility</a> is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own <strong>mat</strong> because a <a href="https://amzn.to/2rCP3Jl" target="_blank" rel="noopener">good <em>mat</em></a> is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.2.1" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "cfc3cc0424ed78dfea3d491362326326";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B00UXXF734,B01MY5MZSQ,B01CTRKOM0,B00JW3CTTQ";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.2.1" header_text_align="center" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_5" _builder_version="3.2.1" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 14:26:42', '2018-05-12 14:26:42', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2944, 1, '2018-05-12 14:27:35', '2018-05-12 14:27:35', '[et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-05-12 14:27:35', '2018-05-12 14:27:35', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2946, 1, '2018-05-12 14:31:06', '2018-05-12 14:31:06', '[et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4><p style="text-align: center;">\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-05-12 14:31:06', '2018-05-12 14:31:06', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2947, 1, '2018-05-12 14:31:56', '2018-05-12 14:31:56', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.2.1" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.2.1" 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|0|0px|false|false" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.2.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Carrie Underwood, Jennifer Lopez, Blake Lively, Stacy Keilbler, and Heidi Klum they all have it… That killer toned sexy legs. A woman’s weapon of mass seduction!</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Workout-for-toned-legs.jpg" align="center" _builder_version="3.2.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1"><span class="s1">Well…ladies if you are willing to do the work <strong>you can have it too</strong>!</span></p>\r\n<p class="p1"><span class="s1">and here’s the good news you don’t need a gym or some crazy heavyweights to do it, in fact, you can do it right at the comfort of your own home with nothing but your body!</span></p>\r\n<p class="p1"><span class="s1">How?</span></p>\r\n\r\n<h3 class="p1"><strong><span class="s1">Yoga girl!</span></strong></h3>\r\n&nbsp;\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a great exercise for <strong>strengthening and toning your legs</strong>. It is a <em>perfect isometric exercise</em> for us ladies because we don’t want to have that bulky looking muscles what we want is that <strong>long strong toned looking pair of pins.</strong></span></p>\r\n<p class="p1"><span class="s1">Here is a perfect workout you can easily fit into your schedule and it only takes 5 minutes!</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day ideally in the morning, I always suggest to start your day with a short but blasting workout to kickstart your day but regardless of what time you do it the most important thing is that you do it <strong>consistently!</strong></span></p>\r\n\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">\r\n<div class="et-fb-loader" style="position: relative; margin-bottom: 40px;">[convertkit form=5173281]</div>\r\n</div>\r\n&nbsp;\r\n<h1 style="text-align: center;">Yoga Workout for Toned Sexy Legs</h1>\r\n&nbsp;\r\n<p class="p1"><span class="s1">Start with <strong>Tadasana or the Mountain Pose</strong> an easy standing pose to bring awareness to your purpose and get in tune with your body. Stay in this pose for about 20-30 seconds.</span></p>\r\nhttps://www.youtube.com/watch?v=Jd0blTXn4dE\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Next…</span></p>\r\n<p class="p1"><span class="s1">Straight from<em> Tadasana</em> go onto a <strong>Standing Forward Bend</strong>. This is a stretching pose that is very effective in trimming your legs. <a href="https://www.kahlmah.com/9-yoga-poses-to-improve-flexibility-for-beginners/" target="_blank" rel="noopener">Flexibility</a> is a common difficulty for beginners but you can modify this pose by <strong>bending your knees</strong> until you feel confident for a full pose.</span></p>\r\nhttps://www.youtube.com/watch?v=Y78BjkuhH5o\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Now be ready for <strong>Utkatanasana or the Chair Pose</strong>. This pose can be slightly challenging for beginners but don’t worry it will get easier the more you practice. </span><span class="s1">This pose is great for your thighs, calves, and glutes. Aim to stay in this pose for 1 minute.</span></p>\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Tadasana</em> then shift to <strong>Trikonasana or the Triangle Pose.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Triangle Pose</strong> is a great pose for the <strong>inner thighs</strong>. Hold this pose about 30 seconds to a minute on each side.</span></p>\r\nhttps://www.youtube.com/watch?v=yUvePnTGxoM\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">After that, get ready for the <strong>Warrior flow</strong>. Do the <strong>Warrior 1, 2, and 3</strong> in one nice strong flow. A sequence of poses that will improve your balance and strengthen your legs. I personally love this flow, the Warrior 3, in particular, is my favorite.</span></p>\r\nhttps://www.youtube.com/watch?v=sCReePaPF50\r\n\r\n&nbsp;\r\n<p class="p1"><em><span class="s1">Then, down you go to do some mat work…</span></em></p>\r\n<p class="p1"><span class="s1">You can do these poses with or without a mat, but I highly suggest you get your own <strong>mat</strong> because a <a href="https://amzn.to/2rCP3Jl" target="_blank" rel="noopener">good <em>mat</em></a> is your space where you are in that present moment giving time for yourself to enjoy that force of energy you have. It also offers padding and support.</span></p>\r\n[/et_pb_text][et_pb_code _builder_version="3.2.1" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "cfc3cc0424ed78dfea3d491362326326";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B00UXXF734,B01MY5MZSQ,B01CTRKOM0,B00JW3CTTQ";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.2.1"]\r\n<p class="p1">Start your mat work with a <strong>Downward Facing Dog</strong>. Then go onto a <strong>Three-Legged Downward Facing Dog</strong>. This is a very powerful pose for your legs, you can modify the pose to suit your level and then progress accordingly. Aim to hold the pose for 30 seconds to a minute.</p>\r\nhttps://www.youtube.com/watch?v=N2yYLDg4tR0\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">Come back to <em>Downward Facing Dog</em> then go onto an <strong>Upward Facing Dog.</strong></span></p>\r\n<p class="p1"><span class="s1">The <strong>Upward Facing Dog</strong> engages your glutes and the muscles behind your thighs down to your calves. Hold the pose for 30 seconds or for as long as you comfortably can.</span></p>\r\nhttps://www.youtube.com/watch?v=tbh0qyLJRaI\r\n\r\n&nbsp;\r\n<p class="p1"><span class="s1">There you go, ladies…</span></p>\r\n<p class="p1"><span class="s1">Do this workout every day and you will soon notice poses will get easier, your legs feel stronger and you will develop a <strong>nice formed toned leg</strong> perfect for those shorts and skirts!</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.2.1" header_text_align="center" body_text_color="#0c71c3" body_font_size="16px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_5" _builder_version="3.2.1" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga Workout for Toned Sexy Legs', '', 'inherit', 'closed', 'closed', '', '2899-revision-v1', '', '', '2018-05-12 14:31:56', '2018-05-12 14:31:56', '', 2899, 'https://www.kahlmah.com/2899-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2948, 1, '2018-05-12 22:00:25', '2018-05-12 22:00:25', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="0px|0px|15px|0px" saved_tabs="all"][et_pb_row custom_padding="0px|0px|0|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2" _builder_version="3.0.47" padding_top="60px" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\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"]<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[/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)"]\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="70%" animation_style="fade"]\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.105" meta_font="||||||||" meta_font_size="14px"]\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" admin_label="section" _builder_version="3.0.47" custom_padding="0px|0px|47.0781px|0px"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106" inline_fonts="Open Sans Condensed"]\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 custom_padding="0px|0px|3px|0px" admin_label="row" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106"][social_warfare]\r\n\r\nOur brain is said to be the profound distinction between human and that of other living counterparts, the ability to reflect and reason is what sets us apart. Ironically though, this very advantage drives us to our weakness.\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Meditation-to-Relieve-stress.png" _builder_version="3.0.105" max_width="54%" module_alignment="center"]\r\n[/et_pb_image][et_pb_text _builder_version="3.0.105" background_size="initial" background_position="top_left" background_repeat="repeat"]<em>Stress</em>, <em>anxiety, depression</em>, do all these sound familiar? Yes. They are the modern-day bogeyman. These are the things we force ourselves to endure in our day to day living.\r\n\r\nAmong the three, <strong>"stress"</strong> is probably the common denominator of today''s living, in fact, a survey done by the <a href="http://www.apa.org/news/press/releases/stress/2015/impact-of-discrimination.pdf" rel="noopener">American Psychological Association</a> revealed a significant percentage of American adults reported that stress greatly impacts their physical and mental health. But the strange thing is most of them say they are not doing anything about it.\r\n\r\nAlthough a release of stress hormones is part of our body''s natural physiologic response to a threat, which is, of course, useful in times of danger; however, <strong><em>chronic stress</em></strong> caused by our own thoughts and worries is linked to greater health problems such as cardiovascular disease, cerebrovascular disease, stomach ulcer, obesity and many more.\r\n\r\nSo, how do we stop stress? The answer is simple but complex, and that is<strong><em> being mindful. </em></strong>There''s this saying that goes "it''s all in the mind", so tackle the mind head-on!\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Meditation</h4>\r\n<strong><em>Meditation</em></strong> is a <strong><em>practice of mindfulness</em></strong>, it teaches <strong><em>mental focus</em></strong> and <strong><em>clarity</em></strong>. Its roots go far back our time, which is linked to various religious practices, but you certainly do not need to be religious to be able to practice meditation.\r\n\r\nA wide variety of research has proven that meditation significantly reduced stress and improved one''s health and well-being.\r\n\r\nA scientific study revealed an increase in regional brain gray matter density in people who practiced meditation. This affects a person''s ability to react to stress, this was explained in an interview with Sarah Lazar, a neuroscientist at Massachusetts General Hospital, read the article in the <a href="https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/?utm_term=.8290383ee1cf" rel="noopener">Washington Post.</a>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5><em><strong>Among the many benefits of meditation are:</strong></em></h5>\r\n<ul>\r\n 	<li>Decrease in blood pressure</li>\r\n 	<li>Improves blood flow</li>\r\n 	<li>Decrease in heart rate</li>\r\n 	<li>Decrease anxiety</li>\r\n 	<li>Decrease cortisol level</li>\r\n 	<li>Promotes deep relaxation</li>\r\n 	<li>Decrease stress</li>\r\n 	<li>and many more</li>\r\n</ul>\r\nThere are three main forms of meditation: <em>Physical posture</em>, <em>Mindfulness</em>, and <em>Mental silence</em>. One or a combination of these forms are incorporated into many types of meditation and their teaching vary with respect to the practice of different techniques.\r\n\r\nIn my personal view, meditation does not necessarily need to rely on one practice, belief or religion, however knowing them may guide a person to finding the right path to practice meditation.\r\n\r\nIn whichever form or type of meditation, the idea is basically the same that is, <strong><em>"to be in the present moment"</em></strong>. There is no exact tangible and intangible goal or definition of thought just <strong><em>focused attention</em></strong>.\r\n\r\n<strong><em>Meditation</em></strong> is <strong><em>not judgemental</em></strong>, from that I would argue that there is no right or wrong way of doing it, it''s just a matter of finding a way that works best for you.\r\n\r\nYou must examine your intentions and fully submit to the practice in order to benefit from it.\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>Expectations</h4>\r\nThe one thing that draws us back from reaching any goal is our <strong><em>"expectation"</em></strong>, we expect quick solution and result, but quite often, we have not even gone far from the starting point.\r\n\r\nBefore even considering meditation settle your <em>expectation</em>.\r\n<ul>\r\n 	<li>Meditation is an exercise, <strong>a mental exercise</strong>, like any other exercise it may or may not work for you.</li>\r\n 	<li>Meditation <strong>takes time</strong>, anything that takes our time gets the least of our attention, which is probably why people continue to endure stress because doing something about it takes away our time, without looking into the larger picture that doing something about <span style="color: #046300;">it will not only add time but also quality to our lifetime.</span></li>\r\n 	<li>Meditation<strong> is a practice</strong>, a practice is an actual application and the key is to be <strong>consistent in your practice</strong>.</li>\r\n 	<li>Meditation <strong>is a process</strong>, and quite frankly it is a <em>complex process</em>, you have to make the decision to submit to the process.</li>\r\n</ul>\r\n<h4></h4>\r\n<h4>Basics of Meditation</h4>\r\nA bit of a boring talk but the essential background. With reference to<em> Vedic</em> science, the human being is consist of three aspects:\r\n<ol>\r\n 	<li><strong>The physical body</strong></li>\r\n 	<li><strong>Inner faculty;</strong> This is the working consciousness, it is constantly changing\r\n<ul>\r\n 	<li><em>Mind</em>, where we process sensory perception such as pleasure, pain, good and bad.</li>\r\n 	<li><em>Intelect</em>, where we analyze, decide and judge</li>\r\n 	<li><em>Ego</em>, the doer, and the experiencer</li>\r\n 	<li>And the <em>memory</em></li>\r\n</ul>\r\n</li>\r\n 	<li><strong>Deep inner self</strong>; a non-changing consciousness, it is the source of all knowledge, intelligence, creativity and all that governs human existence.</li>\r\n</ol>\r\n<strong>The Process</strong>\r\n\r\nThe <strong><em>deep inner-self</em></strong> activates the <strong><em>inner-faculty</em></strong> which activates the <em><strong>physical body</strong></em>. <strong><em>Meditation</em></strong> serves as a <em>feedback loop</em>, in which one makes a conscious connection to the <em>deep inner-self</em>. This process provides <strong>inner peace</strong> which ultimately <strong>removes stress</strong> and <strong>improves overall health and well being.</strong>\r\n\r\nTo understand this process fully, we need to recognize the three states of consciousness; <em>Waking</em>, <em>Dreaming</em>, and <em>Deep Sleep</em>.\r\n<ul>\r\n 	<li><strong>Waking</strong>, in a waking state of consciousness the inner faculty is aware of the experiences of the physical body.</li>\r\n 	<li><strong>Dreaming</strong>, in a dreaming state of consciousness, the inner faculty is aware of the dream but not the physical body.</li>\r\n 	<li><strong>Deep Sleep</strong>, in a deep sleep the inner faculty is not functioning at all, it is in this state that the inner faculty and deep inner-self unites, in this state, there is no pleasure or pain, there is no feeling, no experience of stress, anxiety, anger, guilt etc. This is why we feel so good after a deep sleep.</li>\r\n</ul>\r\n<span style="font-family: inherit; font-weight: normal;">So yeah, the answer to all our troubled mind is a good snoring!</span>\r\n\r\n<span style="font-family: inherit; font-weight: normal;">But a deep sleep is not always possible or it''s not always easy to get to for some if not most of us, w<span style="font-size: 20px;">hich was the case for me, I''ve always struggled to go on a deep sleep until I discovered the power of meditation.</span></span>\r\n\r\n<span style="font-size: 20px; font-family: inherit; font-weight: normal;">You can''t sleep because you are stressed, you are stressed because you can''t sleep, which one are you?</span>\r\n\r\nIn meditation, you go beyond the inner-faculty, in this process, you will experience the <strong>unity of deep inner self while being aware</strong> and not asleep.\r\n\r\n<span style="font-size: 20px;">The practice of </span><em style="font-size: 20px;">meditation</em><span style="font-size: 20px;"> will modify the inner faculty, and it extends the properties of the deep inner self. The benefits of this process affect all aspects of life - </span><strong>physical, mental, emotional and spiritual.</strong>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4>How to Meditate</h4>\r\nMeditation is a personal journey if you find that one technique that works best for you, then concentrate on that technique. The most important thing is to develop the habit of meditation. The following are some of the ways to the practice meditation.\r\n<ul>\r\n 	<li><strong>A simple way to meditate is to focus on breathing. <em>Just breathing.</em></strong></li>\r\n</ul>\r\nThere are many techniques of how to achieve a meditative state, but one common ground of all techniques is the <strong><em>"focus on breathing"</em></strong>.\r\n\r\nThe reason is that in meditation, breathing is the only real object, it''s there no matter what state you are in, it''s constant.\r\n\r\nYou can do this exercise anytime, anywhere, even now.\r\n<ol>\r\n 	<li>Sit or lie down comfortably, loosen tight clothing</li>\r\n 	<li>Close your eyes</li>\r\n 	<li>Relax and breathe normally</li>\r\n 	<li>Focus on your breathing, the rise, and fall of your chest or the in and out motion of your stomach. Focus only on your breathing for 2-3 minutes. How it makes you feel is irrelevant, any other cluster of thought is irrelevant, just focus on the breathing.</li>\r\n</ol>\r\nThis is a great way to start for beginners. Doing this exercise almost instantly relaxes you. The longer you do it or the more you do it gets you into a deeper meditative state. I do this exercise whenever I feel the need to relax.\r\n<ul>\r\n 	<li><strong>Another more complex way to meditate is a <em>Meditation with Intention</em>.</strong></li>\r\n</ul>\r\n1. Choose a specific time of when you are going to meditate. This time will have to be the same time every time you meditate.\r\n\r\n2. Choose a specific place, this will have to be the same place each time you meditate. This place must be free of distraction.\r\n\r\n3. Choose consistency, How many times you are going to meditate. Daily is recommended but be realistic and most importantly be consistent.\r\n\r\n4. Choose a word or a phrase of central focus, this could be anything that resonates with you, this has to be something that has a stronger meaning to you even if it does not make any sense to others. Keep this in secret, do not share the relevance of this word or phrase.\r\n\r\n5. Examine your life, look at it in a physical, emotional, mental and spiritual sense. Then decide on your intentioned purpose, it could be in any aspect or in all aspect of your life.\r\n\r\n6. Choose a word or a phrase that represents your intentioned purpose. For example, for physical, you find that you need to lose weight you may choose to represent this by the word "health", it''s entirely up to you, but make the word of phrase short and easy to remember. Be honest and open to yourself, no one is going to know this word or phrase.\r\n\r\n7. On the day, place and time you agree to meditate, sit and be present to meditate allow at least 15-20 minutes for the exercise. Sit, relax and be comfortable, make sure you are far from any distraction. like a mobile phone.\r\n\r\n8. Start with a few deep breaths, and then breath normally, Say the word or phrase of your central focus, repeat it in your head a few times, again and again. Then listen to your breathing, when other thoughts begin to interfere repeat the word or phrase of central focus. Embrace silence and calmness. You might have to repeat the process of saying the word or phrase of central focus a few times, that is fine, Through consistent practice, you will find that this will become easier to do.\r\n\r\n9. End your session by saying your intentioned purpose.\r\n<ul>\r\n 	<li><strong>An easier way to meditate is through <em>Guided Meditation</em>.</strong></li>\r\n</ul>\r\nMy initial practice of meditation was through guided meditation, this is the easiest way to practice meditation for beginners. A wide variety of resources can be accessed on the internet.\r\n\r\nIn guided meditation, you will listen to a voice guiding you through the process of achieving a meditative state.\r\n\r\n<span style="font-size: 18px;">Learn more about Guided Meditation:</span>\r\n<ul>\r\n 	<li><a href="https://www.youtube.com/watch?v=vvldC6mzLvA">Meditation and Guided Relaxation</a></li>\r\n 	<li><a href="http://marc.ucla.edu/mindful-meditations">Free Guided Meditation</a></li>\r\n</ul>\r\n<span style="font-size: 18px;">I strongly encourage you to go on a meditative practice. It does not matter what type or which technique you do but what matters is to develop a consistent practice, because this is where you get the most benefit out of meditation. It will not only relieve stress but also it will transform your life.</span>\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" body_text_align="center" body_font_size="15" text_orientation="center"]\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]\r\n[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="13px" body_font="||||||||" body_text_align="center" text_orientation="center"]\r\n[/et_pb_sidebar][et_pb_code _builder_version="3.0.106" text_orientation="center"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "d5a6de2cdd705955d6a7ef498503df36";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "1505825288,B003TU29WA,B01A6B0ICC,B00Y2BGFIO";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_code _builder_version="3.0.106"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "5774693b99d6c0c990ba452a90024022";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "0761159258,B071GPZBQC,B06Y2H3N71,B016WEO4MM";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105" custom_padding="2px|0px|11px|0px"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106" inline_fonts="Open Sans Condensed"]\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', '', '', '2018-05-12 22:00:25', '2018-05-12 22:00:25', '', 536, 'https://www.kahlmah.com/536-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2950, 1, '2018-05-12 22:04:02', '2018-05-12 22:04:02', '[et_pb_section fb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="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" _builder_version="3.0.105" custom_padding="29px|0px|0px|0px"][et_pb_row custom_padding="0px|0px|0px|0px" _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><strong>Yoga</strong></h4>\n<p>A practice that focuses on building mental and physical strength.</p>\n<blockquote>\n<p><em><span style="color: #993300;">"Yoga is a rhythm between control and surrender".</span></em></p>\n</blockquote>[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-5.jpg" align="center" _builder_version="3.0.105" max_width="94%"][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105" custom_padding="47.0781px|0px|1px|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_blog fullwidth="off" posts_number="9" include_categories="9" show_more="on" show_author="off" show_date="off" show_categories="off" show_pagination="off" _builder_version="3.2.1" meta_font="||||||||" meta_font_size="14px"][/et_pb_blog][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.105" parallax="off" parallax_method="on"][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="https://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-12.png" quote_icon="off" portrait_width="50px" portrait_height="50px" _builder_version="3.2" body_font="Open Sans||||||||" body_text_color="#486066" body_font_size="15px" body_line_height="1.8em" use_background_color="off"]<p style="text-align: left;">Hi there!</p>\n<p>My name is Rea, founder and the main author of <g class="gr_ gr_11 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace" id="11" data-gr-id="11">Kahlmah</g>. I just want to welcome you to our blog. We are delighted that you have given us some of your precious time. We are passionate in giving you valuable tips and information on health and wellness. Feel free to browse our articles, leave comments if you like, and we don''t mind you contacting us either. Why not subscribe to our FREE newsletter? Enter your details below and receive Free Newsletter.</p>[/et_pb_testimonial][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;  (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt;    google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt;    enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt;  });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|65px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" _builder_version="3.0.105" background_color="rgba(222,113,88,0.7)" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="Raleway||||||||" header_text_color="#ffffff" header_font_size="24px" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" background_layout="dark" custom_margin="|||"]<h2 style="text-align: center;">Receive Free newsletter!</h2>\n<p style="text-align: center;"><span style="color: rgba(255, 255, 255, 0.84);">Enter your details to grab a copy of our latest newsletter on Health and Wellness. You may unsubscribe at any time.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.106"][convertkit form=5173286][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section]', 'Yoga', '', 'inherit', 'closed', 'closed', '', '329-revision-v1', '', '', '2018-05-12 22:04:02', '2018-05-12 22:04:02', '', 329, 'https://www.kahlmah.com/329-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2951, 1, '2018-05-13 04:46:49', '2018-05-13 04:46:49', '[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" template_type="section"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\n\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\n\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\n\n<p><span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span></p>\n\n[/et_pb_text][et_pb_button button_url="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="71%" /][/et_pb_column][/et_pb_row][/et_pb_section]', 'Opt in page 1', '', 'inherit', 'closed', 'closed', '', '1492-revision-v1', '', '', '2018-05-13 04:46:49', '2018-05-13 04:46:49', '', 1492, 'https://www.kahlmah.com/1492-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (2952, 1, '2018-05-13 04:47:02', '2018-05-13 04:47:02', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/04/Untitled-design-37.png" custom_padding="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" background_layout="light"]\r\n<div data-id="5" data-network="pinterest"> [social_warfare]</div>\r\n<div class="nc_tweetContainer nc_pinterest" data-id="5" data-network="pinterest">Belly fat is considered to be one of the most dangerous fat in our body this is because belly fat is linked to some of the major diseases such as diabetes and cardiovascular disease.</div>\r\n[/et_pb_text][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/yoga-for-burning-fat.png" _builder_version="3.0.105" max_width="59%" module_alignment="center"]\r\n<p class="p1">[/et_pb_image][et_pb_text _builder_version="3.0.106" background_layout="light"]</p>\r\n<p class="p1"><span class="s1">The fats accumulated in the abdominal area is predominantly <strong><em>visceral fats</em>.</strong> <em>Visceral</em> fat is the type of fat that gets stored in the liver, pancreas, intestines and other internal organs.</span></p>\r\n<p class="p1"><span class="s1">Research has referred visceral fat as an active fat because scientists are now learning more clearly that </span><span class="s1">abdominal fat cells not only interfere but can produce hormones, chemicals, and substances that are proved to be detrimental to our health.</span></p>\r\n<p class="p1"><span class="s1">An example of these chemicals is <strong><em>interleukin-6</em></strong> a chemical that increases the risk of cardiovascular disease.</span></p>\r\n<p class="p1"><span class="s1">In addition, a direct link is found between visceral fat and resistance to insulin, what this means simply is, the more abdominal fat cell there is the higher the risk for developing diabetes, specifically <em>type 2 diabetes</em>.</span></p>\r\n<p class="p1"><span class="s1">It is a clear fact that <em>abdominal fat</em> is dangerous for your health, the <strong>good news</strong> is that visceral fat in the abdomen can easily be eliminated through proper diet and regular exercise.</span></p>\r\n<p class="p1"><span class="s1">Moderate exercise at least 30 minutes a day significantly lessen visceral fat. Yoga is a very effective exercise for general weight loss, but particularly great in burning visceral fat. </span></p>\r\n<p class="p1"><span class="s1">This is because <strong>Yoga</strong> combines physical exercise in the form of <strong><em>asanas</em></strong> (yoga poses), <strong><em>pranayama</em></strong> (yoga breathing) and <strong>mental conditioning</strong><span style="font-weight: normal;"> which can decrease stress hormone. </span></span></p>\r\n\r\n<h4 class="p1"><span class="s1" style="font-family: inherit; font-weight: normal;">Yoga incorporates <em>strengthening</em> and <em>stretching</em> movements which aid blood circulation and facilitates a faster metabolic process.</span></h4>\r\n<h4 class="p1" style="text-align: center;"><strong><span style="font-family: inherit;">Are you ready to go on a journey with Yoga?</span></strong></h4>\r\n<h4 style="text-align: center;"><a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><span style="color: #993300;">Download Your FREE Guide!</span></a></h4>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n\r\n<h4 class="p1" style="text-align: center;"><span class="s1">These are the 9 Yoga poses that can burn belly fat fast.</span></h4>\r\n&nbsp;\r\n<h6></h6>\r\n<h6><strong>1. Trikonasana or the triangle pose.</strong></h6>\r\n<span style="font-size: 18px;">This is a lateral stretch, bending your body on each side forming a triangle. A great exercise for your core muscles.</span>\r\n\r\nhttps://www.youtube.com/watch?v=gaaVRMRPwzg\r\n<h6>2. <span class="s2">The Plank Pose</span></h6>\r\n<span style="font-size: 18px;">The plank pose is a fat burning pose for the whole body, this pose engages the arms, legs and your core.</span>\r\n\r\nhttps://www.youtube.com/watch?v=0E95dDDV4yw\r\n\r\n<strong style="font-size: 18px;">3. <span class="s2">Purvottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">Purvottanasana is almost like a reverse plank pose, great for the core and strengthens the arm.</span>\r\n\r\nhttps://www.youtube.com/watch?v=hfkL9TbHfcM\r\n\r\n<strong style="font-size: 18px;">4. <span class="s2">Paschimottanasana</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the legs, and as you bend forward, engages the back and core muscle. The focused breathing further contracts the abdominal muscles. The use of a <a href="https://www.amazon.co.uk/gp/product/B018BYLYIS/ref=as_li_tl?ie=UTF8&amp;tag=kahlmah87-21&amp;camp=1634&amp;creative=6738&amp;linkCode=as2&amp;creativeASIN=B018BYLYIS&amp;linkId=006ec89f2a2b8cbafca51bfac71f093d" target="_blank" rel="noopener">yoga strap</a> helps to execute the pose with ease.</span>\r\n\r\nhttps://www.youtube.com/watch?v=t15nG-gf2Ow\r\n\r\n<strong style="font-size: 18px;">5. <span class="s2">Gomukhasana</span></strong>\r\n\r\nA great pose for the back and a pose believed to enhance the work of the kidneys. With focused breathing, this pose is a good way to also engage the core muscles.\r\n\r\nhttps://www.youtube.com/watch?v=6j3vnZEF_Oc\r\n\r\n<strong style="font-size: 18px;">6. C<span class="s2">hair Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose stretches the shoulders, strengthens ankles, thighs and calves but the best benefit of this pose is that it stimulates the abdominal organs, diaphragm, and the heart.</span>\r\n\r\nhttps://www.youtube.com/watch?v=SzoEjquXxIg\r\n\r\n<strong style="font-size: 18px;">7. Downward facing dog</strong>\r\n\r\n<span style="font-size: 18px;">This is a great stretching pose that strengthens the back, arms, and thighs but the downward facing dog can do more to the body by enhancing digestion and promoting blood circulation.</span>\r\n\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk\r\n\r\n<span style="font-size: 18px;"><strong>8. Boat Pose</strong></span>\r\n\r\n<span style="font-size: 18px;">This pose strengthens the abdominal muscle and deep hip flexor. But the greater benefit is that this pose stimulates the kidneys, thyroid and the intestines which makes it a great exercise to boost metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=8KsyQvwi85Q&amp;t=36s\r\n\r\n<strong style="font-size: 18px;">9. B<span class="s2">ridge Pose</span></strong>\r\n\r\n<span style="font-size: 18px;">This pose opens the chest, heart, and shoulders. This is another pose that stimulates abdominal muscles as well as abdominal organ, it improves digestion and it helps regulate metabolism.</span>\r\n\r\nhttps://www.youtube.com/watch?v=Hbpba3F_0z8\r\n<p class="p1">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="18px" body_font="||||||||" body_text_align="left" body_font_size="16px" body_text_color="#0c71c3"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.105" header_font="|||||on|||" header_text_align="center" header_font_size="13px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p class="p1">[/et_pb_sidebar][et_pb_sidebar _builder_version="3.2.1" area="et_pb_widget_area_5" orientation="right" text_orientation="center" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0px|0px|20px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.105"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105" inline_fonts="Open Sans Condensed"]</p>\r\n<p style="text-align: center;"><span style="font-size: large; font-family: ''Open Sans Condensed''; font-weight: normal;">This post may contain an affiliate link to products and services that may be useful to you,  please check <a href="disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for more information.</span></p>\r\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '9 Yoga Poses to Burn Belly Fat Fast', '', 'inherit', 'closed', 'closed', '', '1231-revision-v1', '', '', '2018-05-13 04:47:02', '2018-05-13 04:47:02', '', 1231, 'https://www.kahlmah.com/1231-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (2990, 1, '2018-05-14 10:37:56', '2018-05-14 10:37:56', '[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" admin_label="About Us Section" 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live</span>".</span></h1>[/et_pb_text][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||" text_text_color="#486066" text_font_size="15px" text_line_height="1.8em" header_font="||||||||"]<h4>What is Kahlmah?</h4>\r\n<em>Kahlmah</em> is a health and wellness blog, it aims to help women gain control of their health, promote health and wellbeing for all ages.We strongly believe that health comes from the inside out, and that Health is our True Wealth!\r[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/about/" button_text="Read More" button_alignment="center" _builder_version="3.0.105" custom_button="on" button_text_color="#e74d43" button_font="||||||||"] \r[/et_pb_button][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/02/Untitled-design-8.png" _builder_version="3.0.106" background_color="#ffffff" use_background_color_gradient="on" 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button_alignment="center" _builder_version="3.0.105" custom_button="on" button_text_size="14px" button_text_color="#dd836e" button_border_width="2px" button_border_color="#e02b20" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px"] \r[/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.105" custom_padding="47.0781px|0px|24px|0px"][et_pb_row custom_padding="0px|0px|3px|0px" _builder_version="3.0.105"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_testimonial author="Rea Mutya" job_title="Founder" company_name="Kahlmah" portrait_url="https://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-12.png" quote_icon="off" portrait_width="50px" portrait_height="50px" _builder_version="3.2" body_font="Raleway||||||||" body_text_color="#486066" body_font_size="15px" body_line_height="1.8em" use_background_color="off"]<p style="text-align: left;">Hi there!</p>\r\nMy name is Rea, founder and the main author of Kahlmah. I just want to welcome you to our blog. We are delighted that you have given us some of your precious time. We are passionate in giving you valuable tips and information on health and wellness. Feel free to browse our articles, leave comments if you like, and we don''t mind you contacting us either. Why not subscribe to our FREE newsletter? Enter your details below and receive Free Newsletter.\r\n\r\nThank you for visiting!\r[/et_pb_testimonial][et_pb_code _builder_version="3.0.105"]&lt;script async src=&quot;//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js&quot;&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script&gt;&lt;!-- [et_pb_line_break_holder] --&gt; (adsbygoogle = window.adsbygoogle || []).push({&lt;!-- [et_pb_line_break_holder] --&gt; google_ad_client: &quot;ca-pub-3969276751076094&quot;,&lt;!-- [et_pb_line_break_holder] --&gt; enable_page_level_ads: true&lt;!-- [et_pb_line_break_holder] --&gt; });&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;[/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built="1" admin_label="Join Now Call to Action" _builder_version="3.0.106" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="rgba(255,255,255,0.51)" background_color_gradient_direction="221deg" background_image="https://www.kahlmah.com/wp-content/uploads/2018/03/beautiful.jpg" border_radii="||||" border_width_all="13px" border_color_all="#ffffff" custom_margin="|||" custom_padding="110px|0px|65px|0px" global_module="440" saved_tabs="all"][et_pb_row custom_padding="24.5469px|0px|23px|0px" _builder_version="3.0.105" background_color="rgba(222,113,88,0.7)" box_shadow_style="preset1"][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||" text_text_color="rgba(255,255,255,0.8)" text_line_height="1.8em" header_font="Raleway||||||||" header_text_color="#ffffff" header_font_size="24px" header_3_font="Poppins|600|||||||" header_3_font_size="36px" header_3_line_height="1.4em" background_layout="dark" custom_margin="|||"]<h2 style="text-align: center;">Receive Free newsletter!</h2>\n<p style="text-align: center;"><span style="color: rgba(255, 255, 255, 0.84);">Enter your details to grab a copy of our latest newsletter on Health and Wellness. You may unsubscribe at any time.</span></p>[/et_pb_text][/et_pb_column][et_pb_column type="1_2" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_code _builder_version="3.0.106"][convertkit form=5173286][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section]', 'Home', '', 'inherit', 'closed', 'closed', '', '9-revision-v1', '', '', '2018-05-14 10:37:56', '2018-05-14 10:37:56', '', 9, 'https://www.kahlmah.com/9-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3006, 1, '2018-05-14 15:28:25', '2018-05-14 15:28:25', '[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/Diet-Plan-1.jpg" custom_padding="0|0px|0|0px" next_background_color="#ffffff" global_module="2666"][et_pb_row global_parent="2666" custom_padding="0|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_column][et_pb_column type="1_2"][et_pb_image global_parent="2666" src="https://www.kahlmah.com/wp-content/uploads/2018/04/weight-loss-checklist-3.png" align="right" _builder_version="3.0.106" max_width="87%" animation_style="fade" /][et_pb_code global_parent="2666" _builder_version="3.0.106"][convertkit form=5192106][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.105" custom_padding="0|0px|0|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_row _builder_version="3.0.106" module_alignment="center"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.106"]\r\n<h1 style="text-align: center;"></h1>\r\n<h1 style="text-align: center;">Health comes from the inside out!</h1>\r\n[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|49.8281px|0px" prev_background_color="#000000"][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_blog fullwidth="off" posts_number="10" include_categories="12" show_more="on" show_author="off" show_date="off" show_categories="off" show_pagination="off" offset_number="0" _builder_version="3.0.106" pagination_font_size_tablet="51" pagination_line_height_tablet="2"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_blog][/et_pb_column][/et_pb_row][/et_pb_section]', 'Health & Wellness', '', 'inherit', 'closed', 'closed', '', '333-revision-v1', '', '', '2018-05-14 15:28:25', '2018-05-14 15:28:25', '', 333, 'https://www.kahlmah.com/333-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3007, 1, '2018-05-17 05:35:36', '2018-05-17 05:35:36', '[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/Diet-Plan-1.jpg" custom_padding="0|0px|0|0px" next_background_color="#ffffff"][et_pb_row custom_padding="0|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_column][et_pb_column type="1_2"][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/weight-loss-checklist-3.png" align="right" _builder_version="3.0.106" max_width="87%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_code _builder_version="3.0.106"][convertkit form=5192106][/et_pb_code][/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="||||||||" text_font_size="14px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][et_pb_text _builder_version="3.0.106"] [social_warfare]\r\n\r\n<span class="s1">A lot of the time we find all the reasons and excuses for why we just do not have the time to exercise. And if you are someone who wants to shed a few pounds off, these <strong>9 simple ways to lose weight without exercise</strong> are your best bet for effective weight loss. </span>\r\n\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/04/Weight-loss-tips-3.png" align="center" _builder_version="3.0.106" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.0.106"]\r\n<h5><strong><span class="s2">1. Never miss breakfast and eat boiled eggs for breakfast.</span></strong></h5>\r\n<p class="p1"><span class="s2"><strong><em>Breakfast</em> </strong>is said to be the most important meal of the day, however,<span class="Apple-converted-space">  </span>missing breakfast has become a habit of today’s fast-paced lifestyle.</span></p>\r\n<p class="p1"><span class="s2">But if <strong>losing weight</strong> is something you aspire, you should <strong>never miss breakfast.</strong></span></p>\r\n<p class="p1"><span class="s2">You need the <strong>energy</strong> for the day ahead. When you miss breakfast this will only make you <strong>crave more food</strong> later which makes you end up <strong>eating more</strong>.</span></p>\r\n<p class="p1"><span class="s2"><strong>Eat boiled eggs</strong> for your breakfast, eggs are a <strong>great source of energy</strong>. It is packed with inexpensive <strong>high-quality protein</strong>.</span></p>\r\n<p class="p1"><span class="s2">A good article that highlighted some of the nutritional benefits of eggs presented, one medium size egg contains:</span></p>\r\n<p class="p1"><strong><span class="s2">76 Calories | 7.5 grams Protein | 5.1 grams Fat | 1.4grams saturated fat |</span></strong></p>\r\nRead it <a href="https://www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs" target="_blank" rel="noopener">Here.</a>\r\n<p class="p1"><span class="s1"><strong>Boiled egg</strong>, in particular, is easy to cook and convenient when you are on the go. It''s miles better than breakfast bar!</span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>2. <span class="s1">Load your water intake.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Water</strong> is a very important component of breaking down food for <strong>faster metabolism</strong> and all bodily processes involve water, therefore, our body constantly uses and loses water.</span></p>\r\n<p class="p1"><span class="s1">Water also helps in <strong>making you feel full</strong> so make a habit of drinking water.</span></p>\r\n<p class="p1"><strong><span class="s1">Here are some tips to ensure your water intake:</span></strong></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Keep water on your bedside table, so the very first thing you do when you wake up is to drink a glass of water.</span></li>\r\n 	<li class="p1"><span class="s1">drink water right after drinking coffee or tea. (Additional tip: another reason why you should drink water right after drinking coffee or tea is to wash off stain from your mouth and teeth)</span></li>\r\n 	<li class="p1"><span class="s1">drink water before and after you eat your meal or any snack</span></li>\r\n 	<li class="p1"><span class="s1">Keep a handy water bottle when at work or traveling</span></li>\r\n</ul>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>3. <span class="s1">Swap milk chocolate to dark chocolate.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Chocolate</strong> is one common addiction to many, I for one is guilty! It took me a lot of getting used to but it definitely was a wise decision to opt for <em>dark chocolate.</em></span></p>\r\n<p class="p1"><span class="s1"><strong>Dark chocolates</strong> are a good source of <strong>polyphenols</strong> and <strong>flavonoids</strong> two awesome <strong>antioxidants</strong> capable of <strong>neutralizing free radicals</strong> thus preventing our body from cellular damage.</span></p>\r\n<p class="p1"><span class="s1">According to research the saturated fat content of dark chocolate has <em>no effect on cholesterol level,</em> which means eating dark chocolate does not pose any risk for high cholesterol.</span></p>\r\n<p class="p1"><span class="s1">The darker the chocolate the lesser sugar it contains which makes it an <strong>ace option for diabetics!</strong></span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>4. <span class="s1">Volumise your plate with green leafy vegetables.</span></strong></h5>\r\n<p class="p1"><span class="s1"><em>This is a little trick.</em> When you see a plate full of food it will somehow give your brain a preemptive thought that you are going to be fully satisfied after you eat it.</span></p>\r\n<p class="p1"><span class="s1">The best way to do that is to have <strong>more green leafy vegetables on your plate</strong>, they occupy space but more importantly, green vegetables are <strong>full of minerals</strong>, they are a <strong>natural source of fiber</strong>.</span></p>\r\n<p class="p1"><span class="s1">They have a <strong>high water content</strong> which is good for adding hydration and they <strong>make you feel full</strong>!</span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>5. <span class="s1">Make Almonds your snack of choice.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Nuts</strong> are good food for snacking but <strong>almonds are your best choice</strong>! Almonds are proven to help <strong>burn stored fats</strong>.</span></p>\r\n<p class="p1"><span class="s1">Almonds are packed with <em>antioxidants, vitamins, minerals, protein, and fiber</em>. According to an article by <a href="https://www.medicalnewstoday.com/articles/269468.php" target="_blank" rel="noopener">Medical News Today</a> </span><span class="s1">among the many benefits of Almonds are:</span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Lowers Cholesterol Levels</span></li>\r\n 	<li class="p1"><span class="s1">Reduces blood pressure</span></li>\r\n 	<li class="p1"><span class="s1">Protects cell from oxidative damage due to its high Vitamin E content</span></li>\r\n 	<li class="p1"><span class="s1">Improves over-all cardiovascular health</span></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>6. <span class="s1">Swap flavored juices with water infused drinks.</span></strong></h5>\r\n<p class="p1"><span class="s1">I have mentioned the importance of water. <strong>Water infusions</strong> are great ways to <strong>detoxify the body</strong>.</span></p>\r\n<p class="p1"><span class="s1">Flavored juices are notorious for sugar content. More sugar, more stored fats. So start experimenting with some water infused drinks.</span></p>\r\n<p class="p1"><strong><span class="s1">Here are some examples:</span></strong></p>\r\n<p class="p1"><span class="s1">Let this infuse overnight</span></p>\r\n\r\n<ul>\r\n 	<li class="p1"><span class="s1">Cucumber + Mint + Water</span></li>\r\n 	<li class="p1"><span class="s1">Strawberry + Lemon + Water</span></li>\r\n 	<li class="p1"><span class="s1">Pineapple + Basil + Water</span></li>\r\n</ul>\r\n[/et_pb_text][et_pb_code _builder_version="3.0.106"]&lt;script type="text/javascript"&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = "adunit0";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = "true";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = "kahlmah87-20";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = "manual";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = "smart";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = "amazon";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = "US";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = "My Amazon Picks";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = "B06XBXXG1L,B012GW3OM0,B01C7YF3QC,B018364XAA";&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = "374c857235774a838b0290930b5c4fae";&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src="//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US"&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.0.106"]\r\n<h5><strong>7. <span class="s1">Make a food shopping list for a week consumption, eat before you go food shopping and stick to your list!</span></strong></h5>\r\n<p class="p1"><span class="s1">You want to lose weight, you have to mean it! <strong>Make a list of healthier food</strong> for your meals and for snacking. Do not buy food for more than a week’s worth of consumption, stocking food is more likely to lead you to consume more than what is needed.</span></p>\r\n<p class="p1"><span class="s1"><strong>Eat before you go food shopping</strong>. When you are hungry you crave for food and when this happens in the middle of an aisle full of food, not good! You are likely to make that impulsive decision to buy unnecessary food items.</span></p>\r\n<p class="p1"><span class="s1">You made a list for a reason, so stick to that list!</span></p>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><strong>8. <span class="s1">Make walking your habit.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Walking</strong> is something we do naturally but it is actually a type of exercise. Walking is an effective exercise to lessen the risk of developing some of the diet-related diseases such as cardiovascular disease and type 2 diabetes.</span></p>\r\n<p class="p1"><span class="s1">So make a habit of it. Go out for a walk when you can. Utilize your day to day walking as an exercise. Go for a long hike one weekend.</span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>9. <span class="s1">Do Yoga.</span></strong></h5>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is a type of mindful practice, an active form of meditation that focuses on <strong>building mental</strong> and <strong>physical strength</strong>, it is an awesome exercise that you can literally do <strong>anywhere anytime.</strong></span></p>\r\n<p class="p1"><span class="s1">It’s a type of exercise you can easily fit into your schedule. There are thousands of yoga poses great for <strong>boosting metabolism</strong> consequently <strong>losing weight.</strong></span></p>\r\n<p class="p1"><span class="s1">I cannot speak highly enough about <strong>Yoga</strong>, you have to try it to see it for your self!</span></p>\r\n<a href="http://www.kahlmah.com/sign-up/" target="_blank" rel="noopener"><strong>Here is Your Free Guide!</strong></a>\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<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_3" _builder_version="3.0.106" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center" text_orientation="center"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.0.106" header_font="||||||||" header_text_align="center" body_font="||||||||" body_font_size="16px" body_text_color="#0c71c3"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar _builder_version="3.0.106" area="et_pb_widget_area_5" orientation="right" show_border="on" background_layout="light" text_orientation="center" /][et_pb_code _builder_version="3.2.2" text_orientation="center"]&lt;a href="https://click.linksynergy.com/fs-bin/click?id=3tmQmuwL*TU&amp;offerid=578564.8&amp;subid=0&amp;type=4&amp;LSNSUBSITE=LSNSUBSITE"&gt;&lt;IMG border="0" alt="Allure Best of Beauty Award Winner - Chap Guard, Great Barrier Coco Herbal Lavender For Skin And Lip" src="https://ad.linksynergy.com/fs-bin/show?id=3tmQmuwL*TU&amp;bids=578564.8&amp;subid=0&amp;type=4&amp;gridnum=12"&gt;&lt;/a&gt;[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', '9 Simple Ways to Lose Weight Effectively When You Don''t Have Time to Exercise', '', 'inherit', 'closed', 'closed', '', '2235-revision-v1', '', '', '2018-05-17 05:35:36', '2018-05-17 05:35:36', '', 2235, 'https://www.kahlmah.com/2235-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3013, 1, '2018-05-17 05:42:52', '2018-05-17 05:42:52', '[et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4><p class="p1">\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-05-17 05:42:52', '2018-05-17 05:42:52', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3014, 1, '2018-05-19 09:56:26', '2018-05-19 09:56:26', '[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" custom_padding="0|0px|0px|0px"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]&nbsp;\r[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section fb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px"][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.106" text_font_size="14px"]This post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r[/et_pb_text][et_pb_text _builder_version="3.0.106"] [social_warfare]\r\n<p class="p1"><span class="s1">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[/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="3.0.106" max_width="66%"]&nbsp;\r[/et_pb_image][et_pb_text _builder_version="3.0.106"]<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 checked out this article.</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<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[/et_pb_text][et_pb_code _builder_version="3.0.106"]&lt;script type=&quot;text/javascript&quot;&gt;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_placement = &quot;adunit0&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_search_bar = &quot;true&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_tracking_id = &quot;kahlmah87-20&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_mode = &quot;manual&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_ad_type = &quot;smart&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_marketplace = &quot;amazon&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_region = &quot;US&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_title = &quot;My Amazon Picks&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_linkid = &quot;6b683a376080f0d4124d8ad5701b9f81&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;amzn_assoc_asins = &quot;1582972427,1631910108,1450400248,0971245614&quot;;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;/script&gt;&lt;!-- [et_pb_line_break_holder] --&gt;&lt;script src=&quot;//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US&quot;&gt;&lt;/script&gt;[/et_pb_code][et_pb_text _builder_version="3.0.106"]<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<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 Plank Pose.</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 for 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]</p>\r[/et_pb_text][/et_pb_column][et_pb_column type="1_3" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_sidebar orientation="right" area="sidebar-1" _builder_version="3.0.106" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]&nbsp;\r[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.0.106" header_text_align="center" body_font="||||||||" body_text_align="center" 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|23.5312px|0px" _builder_version="3.0.105" global_module="1542" saved_tabs="all"][et_pb_column type="4_4" _builder_version="3.0.47" parallax="off" parallax_method="on"][et_pb_text _builder_version="3.0.105"]<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n<p class="p1">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]', '8 Yoga Poses for Flat and Toned Abs', '', 'inherit', 'closed', 'closed', '', '2409-revision-v1', '', '', '2018-05-19 09:56:26', '2018-05-19 09:56:26', '', 2409, 'https://www.kahlmah.com/2409-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3015, 1, '2018-05-19 11:03:43', '2018-05-19 11:03:43', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.3.1" 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|12px|0px|false|false" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" _builder_version="3.0.106" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" background_layout="dark" custom_margin="|||" custom_padding="12px|36px|12px|36px" animation_style="fade" animation_delay="200ms"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_button][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" prev_background_color="#000000" next_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.3.1" 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|0|0px|false|false" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding="0|0px|23.3906px|0px" _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="2_3"][et_pb_text _builder_version="3.3.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Ouch, my back! is this a familiar phrase for you? If yes, you are certainly not alone. Back pain is probably one of the most common medical problems. 8 out of 10 people have experienced back pain at least once in their lives. This can vary from a constant pain, dull pain, sudden and sharp pain.</span></p>\r\n<p class="p1"><span class="s1">It can be a frustrating problem because it disrupts our day to day living and it limits our ability to do tasks.</span></p>\r\n[/et_pb_text][et_pb_image src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Poses-to-relieve-back-pain..jpg" align="center" _builder_version="3.3.1" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][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 exact cause of back pain is actually not that easy to diagnose, this is because our back is quite a complex area of our body, it is composed of interconnected muscle groups from the neck down to the coccyx (tailbone) and it houses the spine which in itself complex.</span></p>\r\n<p class="p1"><span class="s1">There are many factors affecting the health of our back, you could be experiencing back pain due to an underlying medical condition such as <em>sciatica</em>, <em>scoliosis</em>, <em>arthritis</em>, and <em>meningitis</em>.</span></p>\r\n<p class="p1"><span class="s1">But the one main factor is <em>posture</em>. <strong>Posture</strong> is probably the number <strong>1 culprit of back pain</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\r\n<span class="s1">A quick story to share. About 3 years ago I managed to injure my back I wasn’t even sure how it happened but it was terrible. The areas around my neck down to my shoulders and shoulder blades were so stiff. It was so painful at one point, I went to see a physiotherapist who taught me some passive exercises it got better but I was still feeling some dull pain which was very uncomfortable. I like to be active and be outdoors so having this problem really annoyed me. This problem persisted for like more than a year! so just imagine my frustration.</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<p class="p1"><span class="s1">I was so determined to do something about this so I went to try different exercises and watched a few youtube videos about back health. Then I considered doing <strong>Yoga and I fell in love with it!</strong></span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is by far the best type of exercise I’ve done. Because <strong>Yoga heals and strengthens you</strong>. It has this balance of <strong>physical</strong> and <strong>mental</strong> exercise. Yoga is also great for developing a good posture.</span></p>\r\n<p class="p1"><span class="s1">Since I have been doing Yoga I have never felt this good in my body, I feel lighter and stronger than ever.</span></p>\r\n<p class="p1"><span class="s1">Here are some Yoga poses you can try to relieve back pain.</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 style="text-align: center;">[convertkit form=5173281]</p>\r\n\r\n<h1 class="p1" style="text-align: center;"><span class="s1">Yoga Poses to Relieve Back Pain</span></h1>\r\n&nbsp;\r\n<h2><span class="s1">1. Sukhasana or The Easy Pose</span></h2>\r\n<p class="p1"><span class="s1">Start with this pose to get in tune with the body and bring awareness to your intentions. While on this pose do some gentle head and neck movement.</span></p>\r\nhttps://www.youtube.com/watch?v=ri9B8IzLXIY\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">2. Cat-Cow Pose</span></h2>\r\n<p class="p1"><span class="s1">A very relaxing pose flow for the spine and back, relieve tension and softens the spine.</span></p>\r\nhttps://www.youtube.com/watch?v=kqnua4rHVVA\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">3. Downward Facing Dog</span></h2>\r\n<p class="p1"><span class="s1">A great stretching pose for the shoulders and back.</span></p>\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk&amp;t=42s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">4. Upward Facing Dog</span></h2>\r\n<p class="p1"><span class="s1">This pose strengthens the shoulder, upper, and lower back.</span></p>\r\nhttps://www.youtube.com/watch?v=y9sxkuSgV6M&amp;t=20s\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">A backbend pose.</span></p>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">6. Childs Pose</span></h2>\r\n<p class="p1"><span class="s1">This pose is probably the most common favorite among the Yoga poses because it is just so relaxing for the back and shoulders.</span></p>\r\nhttps://www.youtube.com/watch?v=l-mtV34Afok\r\n\r\n&nbsp;\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="3.5" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar orientation="right" area="et_pb_widget_area_4" _builder_version="3.5" body_font="||||||||" body_text_color="#0c71c3" body_font_size="15px" text_orientation="left" body_line_height="1.8em"]</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>', 'Yoga Poses to Relieve Back Pain', '', 'publish', 'closed', 'closed', '', 'yoga-poses-to-relieve-back-pain', '', '', '2018-06-08 18:54:39', '2018-06-08 18:54:39', '', 0, 'https://www.kahlmah.com/?p=3015', 0, 'post', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3016, 1, '2018-05-19 10:12:51', '2018-05-19 10:12:51', '[et_pb_section bb_built="1"][et_pb_row][/et_pb_row][/et_pb_section]', 'Yoga Poses to Relieve Back Pain', '', 'inherit', 'closed', 'closed', '', '3015-revision-v1', '', '', '2018-05-19 10:12:51', '2018-05-19 10:12:51', '', 3015, 'https://www.kahlmah.com/3015-revision-v1/', 0, 'revision', '', 0);
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INSERT INTO `wp_fvfy_posts` VALUES (3018, 1, '2018-05-19 10:15:44', '2018-05-19 10:15:44', '[et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" template_type="row"][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.105"]\n\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\n\n[/et_pb_text][/et_pb_column][/et_pb_row]', 'Disclaimer Final', '', 'inherit', 'closed', 'closed', '', '1542-revision-v1', '', '', '2018-05-19 10:15:44', '2018-05-19 10:15:44', '', 1542, 'https://www.kahlmah.com/1542-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3019, 1, '2018-05-19 10:36:11', '2018-05-19 10:36:11', 'Yoga Poses to Relieve Back Pain', 'Yoga Poses to relieve back pain.', '', 'inherit', 'open', 'closed', '', 'yoga-poses-to-relieve-back-pain', '', '', '2018-05-19 10:37:06', '2018-05-19 10:37:06', '', 3015, 'https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Poses-to-relieve-back-pain..jpg', 0, 'attachment', 'image/jpeg', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3020, 1, '2018-05-19 10:49:01', '2018-05-19 10:49:01', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.3.1"]\r\n\r\n[social_warfare]\r\n<p class="p1"><span class="s1">Ouch, my back! is this a familiar phrase for you? If yes, you are certainly not alone. Back pain is probably one of the most common medical problems. 8 out of 10 people have experienced back pain at least once in their lives. This can vary from a constant pain, dull pain, sudden and sharp pain.</span></p>\r\n<p class="p1"><span class="s1">It can be a frustrating problem because it disrupts our day to day living and it limits our ability to do tasks.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.3.1" src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Poses-to-relieve-back-pain..jpg" align="center" max_width="65%"]\r\n[/et_pb_image][et_pb_text _builder_version="3.3.1"]\r\n<p class="p1"><span class="s1">The exact cause of back pain is actually not that easy to diagnose, this is because our back is quite a complex area of our body, it is composed of interconnected muscle groups from the neck down to the coccyx (tailbone) and it houses the spine which in itself complex.</span></p>\r\n<p class="p1"><span class="s1">There are many factors affecting the health of our back, you could be experiencing back pain due to an underlying medical condition such as <em>sciatica</em>, <em>scoliosis</em>, <em>arthritis</em>, and <em>meningitis</em>.</span></p>\r\n<p class="p1"><span class="s1">But the one main factor is <em>posture</em>. <strong>Posture</strong> is probably the number <strong>1 culprit of back pain</strong>.</span></p>\r\n<p class="p1"><span class="s1">A quick story to share. About 3 years ago I managed to injure my back I wasn’t even sure how it happened but it was terrible. The areas around my neck down to my shoulders and shoulder blades were so stiff. It was so painful at one point, I went to see a physiotherapist who taught me some passive exercises it got better but I was still feeling some dull pain which was very uncomfortable. I like to be active and be outdoors so having this problem really annoyed me. This problem persisted for like more than a year! so just imagine my frustration. </span></p>\r\n<p class="p1"><span class="s1">I was so determined to do something about this so I went to try different exercises and watched a few youtube videos about back health. Then I considered doing <strong>Yoga and I fell in love with it!</strong></span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is by far the best type of exercise I’ve done. Because <strong>Yoga heals and strengthens you</strong>. It has this balance of <strong>physical</strong> and <strong>mental</strong> exercise. Yoga is also great for developing a good posture.</span></p>\r\n<p class="p1"><span class="s1">Since I have been doing Yoga I have never felt this good in my body, I feel lighter and stronger than ever.</span></p>\r\n<p class="p1"><span class="s1">Here are some Yoga poses you can try to relieve back pain.</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n&nbsp;\r\n<h1 class="p1" style="text-align: center;"><span class="s1">Yoga Poses to Relieve Back Pain</span></h1>\r\n&nbsp;\r\n<h2><span class="s1">1. Sukhasana or The Easy Pose</span></h2>\r\n<p class="p1"><span class="s1">Start with this pose to get in tune with the body and bring awareness to your intentions. While on this pose do some gentle head and neck movement.</span></p>\r\nhttps://www.youtube.com/watch?v=ri9B8IzLXIY\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">2. Cat-Cow Pose</span></h2>\r\n<p class="p1"><span class="s1">A very relaxing pose flow for the spine and back, relieve tension and softens the spine.</span></p>\r\nhttps://www.youtube.com/watch?v=kqnua4rHVVA\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">3. Downward Facing Dog</span></h2>\r\n<p class="p1"><span class="s1">A great stretching pose for the shoulders and back.</span></p>\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk&amp;t=42s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">4. Upward Facing Dog</span></h2>\r\n<p class="p1"><span class="s1">This pose strengthens the shoulder, upper, and lower back.</span></p>\r\nhttps://www.youtube.com/watch?v=y9sxkuSgV6M&amp;t=20s\r\n\r\n&nbsp;\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">5. Bridge Pose</span></h2>\r\n<h2 class="p1"><span class="s1">A backbend pose.</span></h2>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">6. Childs Pose</span></h2>\r\n<p class="p1"><span class="s1">This pose is probably the most common favorite among the Yoga poses because it is just so relaxing for the back and shoulders.</span></p>\r\nhttps://www.youtube.com/watch?v=l-mtV34Afok\r\n\r\n&nbsp;\r\n\r\n[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]\r\n[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_3" _builder_version="3.0.106" orientation="right" text_orientation="center" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center"]\r\n[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.2.1" header_font="||||||||" header_text_align="center" body_font="||||||||" body_font_size="16px" body_text_color="#0c71c3"]\r\n[/et_pb_sidebar][et_pb_sidebar _builder_version="3.2.1" area="et_pb_widget_area_5" orientation="right" text_orientation="center" /][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]\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]', 'Yoga Poses to Relieve Back Pain', '', 'inherit', 'closed', 'closed', '', '3015-revision-v1', '', '', '2018-05-19 10:49:01', '2018-05-19 10:49:01', '', 3015, 'https://www.kahlmah.com/3015-revision-v1/', 0, 'revision', '', 0);
INSERT INTO `wp_fvfy_posts` VALUES (3021, 1, '2018-05-19 10:53:22', '2018-05-19 10:53:22', '[et_pb_section bb_built="1" admin_label="Hero Section" _builder_version="3.0.105" use_background_color_gradient="on" background_color_gradient_start="#ffffff" background_color_gradient_end="#ffffff" background_color_gradient_direction="72deg" background_image="http://www.kahlmah.com/wp-content/uploads/2018/03/Untitled-design-37.png" custom_padding="0px|0px|0|0px" saved_tabs="all" next_background_color="#ffffff"][et_pb_row custom_padding="0px|0px|0px|0px" padding_top_1="60px" _builder_version="3.0.89" background_size="initial" background_position="top_left" background_repeat="repeat"][et_pb_column type="1_2"][et_pb_text _builder_version="3.0.105" text_font="Raleway||||||||"]\r\n<h1><span style="color: #ffffff;">Jumpstart Your Yoga Journey!</span></h1>\r\n[/et_pb_text][et_pb_text _builder_version="3.0.105"]\r\n\r\n<span style="color: #ffffff;">Improve your health and well-being with Yoga. A great way to Boost Metabolism, Build Muscle Strength, Lose Weight fast but safely and effectively. A full body workout in the comfort of your own home.</span>\r\n\r\n[/et_pb_text][et_pb_button button_url="http://www.kahlmah.com/sign-up/" url_new_window="on" button_text="Get My FREE Guide" background_layout="dark" _builder_version="3.0.106" custom_margin="|||" custom_padding="12px|36px|12px|36px" custom_button="on" button_text_size="14px" button_text_color="#e02b20" button_bg_color="#efdf00" button_border_width="0px" button_border_radius="100px" button_font="Poppins|600||on|||||" button_use_icon="off" animation_style="fade" animation_delay="200ms" box_shadow_style="preset1" box_shadow_blur="16px" box_shadow_color="rgba(0,0,0,0.16)" /][/et_pb_column][et_pb_column type="1_2"][et_pb_image src="http://www.kahlmah.com/wp-content/uploads/2018/03/Free-9.png" _builder_version="3.0.106" max_width="75%" animation_style="fade" /][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section bb_built="1" fullwidth="on" _builder_version="3.0.47" custom_padding="0|0px|0px|0px" next_background_color="#000000" prev_background_color="#000000"][et_pb_fullwidth_post_title featured_image="off" _builder_version="3.0.106" meta_font="||||||||" meta_font_size="14px"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_fullwidth_post_title][/et_pb_section][et_pb_section bb_built="1" _builder_version="3.0.47" custom_padding="0|0px|46.7969px|0px" prev_background_color="#000000"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.2.1" text_font_size="12px"]\r\n\r\nThis post may contain affiliate links to products and services that may be useful to you. Please check <a href="http://www.kahlmah.com/disclaimer/" target="_blank" rel="noopener">Disclaimer</a> for full disclosure.\r\n\r\n[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version="3.0.47" background_size="initial" background_position="top_left" background_repeat="repeat" custom_padding="0|0px|23.3906px|0px"][et_pb_column type="2_3"][et_pb_text _builder_version="3.3.1"] [social_warfare]\r\n<p class="p1"><span class="s1">Ouch, my back! is this a familiar phrase for you? If yes, you are certainly not alone. Back pain is probably one of the most common medical problems. 8 out of 10 people have experienced back pain at least once in their lives. This can vary from a constant pain, dull pain, sudden and sharp pain.</span></p>\r\n<p class="p1"><span class="s1">It can be a frustrating problem because it disrupts our day to day living and it limits our ability to do tasks.</span></p>\r\n[/et_pb_text][et_pb_image _builder_version="3.3.1" src="https://www.kahlmah.com/wp-content/uploads/2018/05/Yoga-Poses-to-relieve-back-pain..jpg" align="center" max_width="65%"]\r\n\r\n&nbsp;\r\n\r\n[/et_pb_image][et_pb_text _builder_version="3.3.1"]\r\n<p class="p1"><span class="s1">The exact cause of back pain is actually not that easy to diagnose, this is because our back is quite a complex area of our body, it is composed of interconnected muscle groups from the neck down to the coccyx (tailbone) and it houses the spine which in itself complex.</span></p>\r\n<p class="p1"><span class="s1">There are many factors affecting the health of our back, you could be experiencing back pain due to an underlying medical condition such as <em>sciatica</em>, <em>scoliosis</em>, <em>arthritis</em>, and <em>meningitis</em>.</span></p>\r\n<p class="p1"><span class="s1">But the one main factor is <em>posture</em>. <strong>Posture</strong> is probably the number <strong>1 culprit of back pain</strong>.</span></p>\r\n<p class="p1"><span class="s1">A quick story to share. About 3 years ago I managed to injure my back I wasn’t even sure how it happened but it was terrible. The areas around my neck down to my shoulders and shoulder blades were so stiff. It was so painful at one point, I went to see a physiotherapist who taught me some passive exercises it got better but I was still feeling some dull pain which was very uncomfortable. I like to be active and be outdoors so having this problem really annoyed me. This problem persisted for like more than a year! so just imagine my frustration. </span></p>\r\n<p class="p1"><span class="s1">I was so determined to do something about this so I went to try different exercises and watched a few youtube videos about back health. Then I considered doing <strong>Yoga and I fell in love with it!</strong></span></p>\r\n<p class="p1"><span class="s1"><strong>Yoga</strong> is by far the best type of exercise I’ve done. Because <strong>Yoga heals and strengthens you</strong>. It has this balance of <strong>physical</strong> and <strong>mental</strong> exercise. Yoga is also great for developing a good posture.</span></p>\r\n<p class="p1"><span class="s1">Since I have been doing Yoga I have never felt this good in my body, I feel lighter and stronger than ever.</span></p>\r\n<p class="p1"><span class="s1">Here are some Yoga poses you can try to relieve back pain.</span></p>\r\n<p style="text-align: center;">[convertkit form=5173281]</p>\r\n&nbsp;\r\n<h1 class="p1" style="text-align: center;"><span class="s1">Yoga Poses to Relieve Back Pain</span></h1>\r\n&nbsp;\r\n<h2><span class="s1">1. Sukhasana or The Easy Pose</span></h2>\r\n<p class="p1"><span class="s1">Start with this pose to get in tune with the body and bring awareness to your intentions. While on this pose do some gentle head and neck movement.</span></p>\r\nhttps://www.youtube.com/watch?v=ri9B8IzLXIY\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">2. Cat-Cow Pose</span></h2>\r\n<p class="p1"><span class="s1">A very relaxing pose flow for the spine and back, relieve tension and softens the spine.</span></p>\r\nhttps://www.youtube.com/watch?v=kqnua4rHVVA\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">3. Downward Facing Dog</span></h2>\r\n<p class="p1"><span class="s1">A great stretching pose for the shoulders and back.</span></p>\r\nhttps://www.youtube.com/watch?v=JmW6Ofblhtk&amp;t=42s\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 class="p1"><span class="s1">4. Upward Facing Dog</span></h2>\r\n<p class="p1"><span class="s1">This pose strengthens the shoulder, upper, and lower back.</span></p>\r\nhttps://www.youtube.com/watch?v=y9sxkuSgV6M&amp;t=20s\r\n\r\n&nbsp;\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">5. Bridge Pose</span></h2>\r\n<h2 class="p1"><span class="s1">A backbend pose.</span></h2>\r\nhttps://www.youtube.com/watch?v=6HYNo1YQsUk\r\n\r\n&nbsp;\r\n<h2></h2>\r\n<h2 class="p1"><span class="s1">6. Childs Pose</span></h2>\r\n<p class="p1"><span class="s1">This pose is probably the most common favorite among the Yoga poses because it is just so relaxing for the back and shoulders.</span></p>\r\nhttps://www.youtube.com/watch?v=l-mtV34Afok\r\n\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][et_pb_column type="1_3"][et_pb_sidebar area="sidebar-1" _builder_version="3.0.106" orientation="right" header_font="|||||on|||" header_text_align="center" body_font="||||||||" body_text_align="center" body_font_size="14px"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_3" _builder_version="3.0.106" orientation="right" text_orientation="center" header_font="||||||||" header_font_size="14px" body_font="||||||||" body_text_align="center"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar area="et_pb_widget_area_4" _builder_version="3.2.1" header_font="||||||||" header_text_align="center" body_font="||||||||" body_font_size="16px" body_text_color="#0c71c3"]</p>\r\n&nbsp;\r\n<p style="text-align: center;">[/et_pb_sidebar][et_pb_sidebar _builder_version="3.2.1" area="et_pb_widget_area_5" orientation="right" text_orientation="center" /][/et_pb_column][/et_pb_row][et_pb_row custom_padding="66px|0px|23.5312px|0px" _builder_version="3.0.105" saved_tabs="all" global_module="1542"][et_pb_column type="4_4"][et_pb_text global_parent="1542" _builder_version="3.0.105"]</p>\r\n\r\n<h4><span style="color: rgba(0, 0, 0, 0.39);"><span style="font-family: inherit; font-weight: normal; font-size: medium;">This post may contain an affiliate link to products and services that may be useful to you, Please check <span style="color: rgba(12, 113, 195, 0.78);"><a style="color: rgba(12, 113, 195, 0.78);" href="../disclaimer/">disclaimer</a></span></span><span style="font-family: inherit; font-weight: normal; font-size: medium;"> for more information</span>.</span></h4>\r\n<p style="text-align: center;">[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]</p>', 'Yoga Poses to Relieve Back Pain', '', 'inherit', 'closed', 'closed', '', '3015-revision-v1', '', '', '2018-05-19 10:53:22', '2018-05-19 10:53:22', '', 3015, 'https://www.kahlmah.com/3015-revision-v1/', 0, 'revision', '', 0);
