What do Yoga, Music, TV and Paddle Boarding have in common?

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Me of course! Where have I been? Good question. Teaching yoga, recovering from some shoulder pain (and no, I still have no idea what I’ve done- just started hurting one day) singing, writing, it’s been busy! I’m sure y’all can relate. In addition to working full-time, I’ve added some yoga classes to my schedule and it’s been keeping me busy and exhausted. I love it, it’s tough sometimes, but I’m so thankful for all the wonderful opportunities that have been coming my way.


So this post is a little different than my regular yoga/motivation posts. It’s more of an update on my life and an explanation as to why I haven’t been blogging as much. The ideas haven’t stopped I just haven’t had time to give them the attention they deserve. I have a few in the works though.

I’m also excited to share with you that I will be on Missy Kane’s Fit & Fun tv show next week. It’s a local tv show here in Knoxville, TN. She invited me to come and do some yoga with her. I hope to post a link to that when it airs next week. Here’s a picture of us getting our yoga on!


And now to my music- it’s been a part of my soul for as long as I can remember. Here is a link to my latest song, written and performed by me. The way I had to put this on the computer doesn’t sound or look great lol but wanted to be able to give you a listen if you wanted one 🙂 This song is an interesting one, it’ more of a rock song and everyone knows I’m a county girl at heart but I loved this version! Kevin Griffin an excellent musician and singer/songwriter wrote the music for this one and provides the back ground vocals. Thank you Kevin Griffin!



And back to SUP Yoga! Here are some yogi’s from one of my stand up paddle board classes! We’ve been having so much fun with these water classes! If you’re in Knoxville, TN…come and join us!


See! I told you I’ve  been busy 🙂 I hope all of you are doing well and enjoying your summer as much as I am. If you have questions or thoughts, send them my way. Until next time….

Find more from me at and on twitter @bepresent100

Love and be loved.




Yoga weighing you down? Maybe it should be.

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Yoga and weight training with a vinyasa style twist is what you will find in this post. Yoga has been my go-to exercise for many years and I love the versatility that it offers. Weight training has also been something I’ve enjoyed so I wanted to combine the two for a different kind of workout.

By adding weights to our vinyasa flow it increases our overall calorie burn, gets our heart rate up and challenges our balance and strength. (As you will see in the video, I almost take a tumble in Warrior 3 a few times 🙂 don’t laugh!)  It’s beneficial and important for us to add cardio, weights and stretching to our workout routine to challenge both our mind and body.

Check out the video above for the vinyasa yoga flow routine and see the photos below to help you get started. Begin with a 2-5 lb weight for each hand.

ALL 4’s, with lift

Opposite arm and leg extends, take a small weight in the left hand and lower both the arm and leg up and down. Do 5-10 reps and switch sides.



Warrior 1 to Warrior 3 Flow 

Hold a weight in each hand reach up for Warrior 1 and bring arms down and extend out in front of you and reach the leg back for Warrior 3.  Flow through the poses several times per side. See video.



Warrior 2 -Reverse Warrior -Triangle Flow 

We start in Warrior 2, flow into to Reverse Warrior and back to Warrior 2 stance then to Triangle pose.  See video for flow.




Side Knee Plank with Oblique Twist Flow

Bring your right knee underneath the hip, take a weight in the right hand reach it up and through for an oblique twist. Reach back up and repeat. 10-15 reps per side. To add intensity come into a full side plank by lifting the knee and hips up and extending into a full side plank.



Boat Pose with Chest Fly Flow (video adds bicep curls too!)

Begin in boat pose and with both weights extend out to the sides for a chest fly while holding the legs up with bent knees, drawing the abs in and keeping the spine lengthening and reaching. Try to keep from rounding in the low back by drawing the naval to spine. You may also extend the arms out and in for a bicep curl. ( See video)Try 10-15 reps, and 3 sets.



Feel free to play around in your yoga poses to see where you can add your own vinyasa style flow. It’s always fun to look for new opportunities to change up your routine and challenge your body. If you have questions, you know what to do! Send them my way.

My name is Amber Boone. Please find more from me at and on Twitter @bepresent100 Thanks for reading and if you have a yoga blog you’d like to see me post, I would love to hear from you!

Surfing & Yoga on the Water? Sounds fishy to me.

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What do you get when you combine a love for water, the outdoors and a yogi? SUP Yoga, of course. It’s what’s happening these days. I’m here to tell you more about why you should try SUP Yoga!

September 2013 (151)

What is Paddle Boarding?

Paddle boarding is a sport that allows you to have fun on the lake, get a great workout in and get a tan! What more could you want? Paddle Board’s are large surfboard’s, they are stable and can double as a yoga mat should you desire to break out your downward facing dog. You are able to stand up, sit down, lie down and even paddle on your knees. The possibilities are endless! You’re thinking what if I fall in, I have no balance?  The good news is that your body is already good at balancing and you will surprise yourself at how good you will be. I promise!  But you know what? What if you do fall in? Trust me on hot days you’ll be jumping in! That’s part of the fun. And guess what? The board’s stable enough that you can climb right back on with minimal effort. Think about pulling yourself out of the pool. It’s basically the same thing.  It’s therapeutic, it’s outdoors, you can’t beat the scenery, and it’s just plain fun by yourself or with a group. Does it sound like I’m trying to make a sale yet? That’s because I am! It won me over on day one. Try it! You won’t regret it.


SUP Yoga

SUP Yoga, is you guessed it, yoga on a paddle board. Yoga is a little more challenging on the paddle board but that’s part of the fun! I do recommend you take a paddle board lesson before you take a SUP Yoga class. You’ll be more confident on the board and get more out of the experience.  So maybe you are new to yoga and you’re wondering if SUP Yoga is something you should try?  My answer is absolutely! After an intro paddle board class, and a couple of yoga classes, sign up for a SUP Yoga class! We do basic yoga poses and if you want to try a balancing pose or a headstand, I’m not going to stop you :). You always have the option of child’s pose or tanning on your board. Did I mention Savasana? Savasana will have new meaning after your SUP Yoga class, relaxing in the warm sun, sounds of nature that sing in the background, the gentle breeze that brushes over you and makes you feel like you’re a million miles away from reality. Yeah, it’s that good!


If you’re in the East Tennessee area come and try it with me! I’m teaching SUP Yoga at two locations and various land classes around the area. See my website for my schedule at


Sup Yoga-Norris Paddling Adventures-Norris Dam Marina
Sundays @10am $25

SUP Yoga-Billy Lush Brand-TN River-Saturdays @8:30am $25

Registration is required contact me to sign up at

Follow me on twitter @bepresent100 and see my website for more info at



Mantra Monday: Are you heading for negative town?

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Mantra: Motivate yourself. Be happy. Live fully.

Meditate: Take 5-10 minutes and think about your current set of circumstances or situation. Are you happy with the way things are? If so, dwell on that gratitude and happiness. If not, think about what you can do differently. Sometimes all it takes is a simple shift in our attitude to change our perspective and get us on the right track.

We are as happy as we make up our mind to be. No matter what is happening to us, around us or within us; it’s all very much our choice on how we choose to react or be. Things are constantly changing sometimes things go right, sometimes they go wrong but the reality is everything keeps moving. You are the only one that can choose your response and behavior on the inside and out.

I’ll be the first to tell you that sometimes life gets the best of me and I don’t always have a yogic or yogi attitude. Sadly, I can be as stubborn and hateful as the next person, but when I catch myself behaving this way it allows me the opportunity to change and be different. We are going to have bad days, bad situations and sad times because that’s reality. Through creating awareness and observing our own behavior we have the power to be different, to be happy.

So maybe the next time we see ourselves heading straight for negative town, maybe we can choose to take a right turn to positive town instead?

Find me at:  

Instagram @outdooryogi

Twitter @bepresent100

Can You Balance Faster Than A Cat’s Meow?

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The thing with balance is it doesn’t mean things stop moving it simply means you are more able to deal with the fluctuations that come up…that’s balance. Kathyrn Budig

Life happens, so when it does are you ready to seek within? These poses will have you balancing faster than a cat’s meow.  You heard it here first! Things don’t stop or sit still simply because we need them too it takes our focus, drive, determination and commitment to create balance.

While taking pictures of these balancing yoga poses, I set up on a fairly busy running/biking trail. Why? Partly, because the scenery and the hill across the way was a perfect place for my tripod but also, I knew that to achieve balance here, it would truly require me to seek from within. With a highway on one side, a river with boats on the other, runner’s and biker’s passing by quickly, it was anything but quiet but it was the challenge I needed. Rather than focusing on the sounds and things going on around me, I had to tune it out. I couldn’t worry about what everybody else was or wasn’t doing. It didn’t matter. I was making a conscious effort to balance in the midst of life.

We don’t always get to choose everything that happens around us or to us. The only choice were given is how we respond. These poses help bring your focus within. They teach us to maintain our center no matter what is taking place around us.


Balancing on All 4’s

Beginning on hands and knees, wrists under shoulders, knees under hips, left arm reaches out as you extend the opposite, right leg. Hold this position for 60-90 seconds and switch sides. Keep the spine long, gaze to the mat, hips even, belly button drawn to spine, shoulders back and down.


Side Knee Plank Balance

Beginning with right hand underneath shoulder and right knee under hip, lift left leg up parallel to the mat and reach left arm up the sky. This is prep for our half moon standing balance.


Side Plank Knee Plank Variation

Same pose as above except here you have the option to bind the left leg by bringing it in closer, allowing a stretch and a backbend.



 Standing Splits with/without blocks

Begin in forward fold, reach one leg up behind you. It doesn’t matter how high you lift your leg. Activate both feet, the standing one by rooting down into the mat, and the lifted one by spreading the toes and lengthening the leg. Option: Use blocks to reach mat as shown in the picture above.



Warrior 3 with/without blocks

In this pose our goal is to bring the lifted leg and arms parallel to the floor. When first attempting this pose, use a block under each hand and practice lifting the back foot, eventually you may begin to lift one or both arms to reach out in front of you.



Half Moon Balance & Half Moon Balance Bind with block

This is one of my favorite yoga poses. Place a block out in front, a little to the side of whichever leg you’re balancing on first. You’re going to keep the balancing leg pointing forward. Take and lift the back leg up as in Warrior 3, except now we are going to rotate the hip open to the side. The chest also rotates and opens to the side reaching the top arm up. Don’t be afraid to bend the balancing leg. You have to feel your way into this pose. It will take some time and practice. Eventually you can begin to draw the extended leg in for a bind. Remember looking down helps with balance, looking up challenges it.

Find me on Instagram @outdooryogi and on twitter @bepresent100



Mantra Monday: Feel the Waves.

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Mantra: Feel the Waves.

Meditation: Find a busy space. Yes, you heard me right. Today our challenge is learning to balance when things get hard, when things are loud, when things in our life are anything but ideal. Close your eyes or maybe you want to leave one open. Perfectly okay here 🙂 now center on stillness, calmness and peace. How do you feel when you are calm, when you are centered, when you have peace? Take yourself to this place. Create that space in your mind, in your heart. Tune out all other activity. This will be challenging but keep practicing. Try 5 minutes a day while waiting in line, waiting in traffic, sitting with your kids.

Anyone can find their balance when things are going right when things are quiet. What we need to practice is finding balance when things fall apart, when the unexpected occurs, when sh** hits the fan. It’s happened to all of us. Life has a funny way of throwing us a curve ball from time to time. When that happens we need to be ready to hit it out of the park. Don’t be shy, don’t be afraid. Your first few attempts, you may strike out and that’s okay. Keep coming back here to this space, to the busyness, to the chaos, to the crazy. Keep searching for the calm, the peace, finding your center among the chaos of everyday life. That’s what balance is about the ebbing and flowing, feeling the waves of life.

How do you find your balance in the middle of chaos? Any tried and true techniques you can share?

Find more from me on instagram @outdooryogi and on twitter @bepresent100

A Yoga Detox for the Mind & Body: Part 3, Mindful Meditation

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Welcome to Part 3 of the Yoga Detox, Mindful Meditation. Meditation helps clear the mind and create space. It helps us to focus and reinforce positive thoughts. It has the ability to calm and center us with just 10 minutes a day. Meditation is one of the best things you can do for yourself. It’s been used to lower blood pressure, improve memory, lose weight, help with depression and anxiety and the list of benefits continue to grow.

“Meditation is not passive sitting in silence. It is sitting in awareness, free from distraction, and realizing the clear understanding that arises from concentration.” Thich Nhat Hanh


Often in meditation we assume that we have to control our mind, that we have to magically make it be still and quiet. It reminds me of trying to calm a hyperactive child. The more effort you put in, the more you try to control, the more they resist. Our mind typically tends to be the same way. The more we try to control it the less control we actually have. Our thoughts swirl from one topic to the next, sometimes leaving us completely exhausted. So how do we control our mind for meditation? It’s simple. We don’t. The beauty of meditation is allowing yourself the freedom to simply let go. It’s not about forcing ourselves to be quiet for 10 minutes but it’s about giving ourselves the freedom to let go for 10 minutes.

“Meditation is the best exercise for the human mind.” Alton Howard


The beauty of meditation is that you don’t have to sit in a seated position for 10 mintues to reap the benefits. You have options 🙂

Ideas for Meditation

  • Walking/Running is a great way to clear your head and focus on the present.
  • Journaling and writing down your thoughts is a perfect way to center yourself.
  • Listening to your favorite music and relaxing is a great way to unwind and let go.
  • Reading is a great way to relax and focus.

Steps to develop a regular meditation practice

1) Commit. Make the decision to commit, set an intention to practice meditation everyday no matter what is or isn’t going on around you.

2) Schedule. Whether it’s first thing in the morning, a 10 minute break at work or at the end of the day. Set aside a specific time each day to practice.

3) Practice. Practice daily, use a timer if necessary. Don’t beat yourself up if your mind wanders or if it takes a while to get the hang of it. Even if you miss a day just begin again the following day. Like anything else it will take time and practice to become a habit.

Yoga Poses for Meditation

Hands on Heart

Comfortable seat, hands on heart. Connecting  with your heart as you feel the rising and the falling of the breath being reminded of how fragile yet powerful we truly are, that we each have a greater purpose to fulfill. Our heart beats because we are meant to be here in this very moment. Sit here as you breath deeply down into the belly as you feel your heart beating and the rising and the falling of the breath. Allow yourself to connect with your body, allow yourself to feel any emotions that come up. Simply being aware.


Child’s Pose

Allow yourself to surrender in this pose. Letting go of everything that doesn’t serve you. Letting go of anything that weighs you down. Just for a moment release the heavy load that you carry. Be still and know that you are exactly where you are meant to be in your journey. Soak up the peace of this moment. Allow yourself to let go and simply be present. Forgetting everything else, even if only for a few moments. Clearing the space, clearing your heart, releasing any hurt, any negativity, anything that doesn’t resonate with you. Let it go.



Creating an intention and  focus in this meditation. Do you need clarity? Do you need guidance? Whatever you need or want, bring your focus here. Now allow your mind to clear and meditate on this intention. What do you need in this moment? After focusing allow the mind to be free, let it go and follow it. See what comes up.


Mudras for Meditation

Mudras are symbolic hand gestures that you can use during meditation to set an intention or to simply help you focus. Here are three mudras that you may want to try.

Gyan Mudra– touch the index finger to the thumb. This mudra helps to clear the mind, improve alertness and enhances clarity.


Cosmic Mudra– use your dominant hand to cradle the other hand, with both palms facing up. Tips of your thumbs should be touching each other, forming a compressed oval shape together with your palms. This mudra helps to bring your attention inward and is useful to create self-awareness.


Prithvi Mudra– join the tip of your ring finger with the tip of the thumb. Extend all the other fingers and keep them relaxed. This mudra helps to ground and center us, promotes a sense of stability and increases tolerance and patience.



Meditation 1:  Guided

“ Make meditation a daily practice, and it will soon turn into a habit.” Remez Sasson

I hope you enjoy the guided meditation and the techniques above. Remember it’s a daily practice, a daily effort but one that’s well worth your time and effort. Let me know which meditation is your favorite? Which one resonates with you? Questions? Send them to me.

Find more from me on instagram @outdooryogi and twitter @bepresent100 & @outdooryogi



Mudras Yoga in Your Hands, Gertrud Hirschi









10 Essential Yoga Poses For Your Next Hike

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What will you find in this post? 9 essential tips for hiking Mt. LeConte, or any long distance hike and 10 essential yoga poses for stretching and recovery after your hike.

Shout out to all my brave peeps who rocked Mt. LeConte with me on Saturday in 29 degrees and snow! Derrick, Katy, Jose, Daniel, Brooke, Kristy and Amanda! I couldn’t have made it without their encouragement, support and sense of humor 🙂 Kudos to the best hiking group ever!


9 Essential Tips to Hike Mt. LeConte:

1) Prepare with shorter hikes and a backpack. Condition your body with shorter distances and extra weight.

2) Eat a good breakfast. Eat healthy carbs, proteins and fats. You will need the energy.

3) Walking sticks will be your best friend! Don’t leave home without them.

4) Invest in a good pair of hiking shoes and socks. Good support and dry feet are a must.

5) Water & Snacks. Take plenty of water, healthy snacks and a protein packed lunch to keep your energy up.

6) Toilet paper/baby wipes. For rest stops along the way.  Stay hydrated even if that means peeing in the woods!

7) Appropriate clothing. Check the forecast. Do you need to layer, do you need gloves, rain gear?

8) Camera. Views are amazing! Once you climb Mt. LeConte you’ll want a picture in front of the lodge!

9) Cash for a t-shirt. A rite of passage. They should give these away but they don’t  🙂 so take cash.


10 Essential Yoga Poses for Hiking Recovery:


STANDING STRADDLE SPLITS  (Stretches: Hip Adductors, Hamstrings, Lower Back & Ankles)

Pose Instructions: Stepping the feet wide and hinging from the hips, folding forward. Keep shoulders active and rolling down the back away from ears. Abs engaged. Relax head, neck and jaw. Tighten quads. Keep feet flat.


STANDING BACKBEND  (Stretches: Chest, Shoulders, Hip Flexors and Abs)

Pose Instructions: Root down through your feet, slight bend in the knees. Place fists near the small of the back. Lift out of your lower back. Push hips forward and lift your chest, dropping the shoulders back and down.


STANDING CHEST EXPANSION WITH FORWARD FOLD  (Stretches: Hamstrings, Chest & Shoulders)

Pose Instructions: Feet hip width apart, bend the knees as much as needed and fold forward from the hips. Engage abs and clasp hands, draw the shoulders back and down.


DANCER  (Stretches: Hip Flexors, Hamstrings, Quads & Shoulders)

Pose Instructions: Come into this pose like you would a quad stretch then slowly start to hinge forward and extend the leg back and reach the opposite hand forward. Try to keep the hips squared.


TRIANGLE  (Stretches: Hamstrings, Hip Adductors)

Pose Instructions: Front leg is straight, relax shoulders back and down. Open up the chest. Line the rib cage over the pelvis. Engage your abs and support this pose from your core. Lengthen out through your side and waist.


PYRAMID (Stretches: Glutes, Hamstrings)

Pose Instructions: Square your hips, straighten your legs as much as possible. Both feet will point toward the front of the mat. Relax your head and neck. Hinge from the hips and fold forward.


 HALF BOW (See Bow below)


 BOW (Stretches: Hip Flexors, Abs, Chest & Shoulders)

Pose Instructions: On your stomach, grab one or both ankles depending on flexibility and bring them in towards your glutes. Lift your chest and legs to the sky. Flex your feet.


REVOLVED KNEE TO HEAD (Stretches: Hamstrings, Hip Adductors, Chest, Shoulders & Obliques)

Pose Instructions: Bend one knee in and stretch the other leg out. Hinge forward over the outstretched leg. Keep your abs engaged. Keep your spine lengthening. You can then take your hand and reach it up and over or place it on the back of the head.


SEATED STRADDLE SPLITS (Stretches: Hip Adductors, Hamstrings, Lower Back)

Pose Instructions: From a seated position, spread the legs and hinge forward from the hips. Engage your abs and place the hands or arms on the floor.

These yoga poses for hiking recovery should have you stretched out and recovered in no time. Also, foam rolling is a great way to assist you in relieving sore muscles. Use blocks in any of the poses above if you have trouble reaching the floor. This will help you deepen your pose and keep your spine in alignment.  Let me know which pose is your favorite hip stretch! Questions? Just ask 🙂

Find me on instagram @outdooryogi and on twitter @bepresent100 and my new website 





This Ain’t Your Mama’s Yoga Class

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Okay so maybe it is, it’s everyone’s yoga class, actually. For those of you that know her music, the title is Miranda Lambert inspired. 🙂 This is a post specifically for beginner yogi’s. Would that be you? All country tunes aside, yoga has come a long way and its rapid growth continues. It’s popular mostly for yoga pants but also for its mile long list of benefits and results. Yet, there are so many people out there that haven’t tried it! So my hope is to encourage you to give it a try. You have nothing to lose and so much to gain.

What to expect in your first yoga class?

We will be moving up and down and all around. There’s a chance you will sweat. Depending on the yoga class you attend. Be sure and discuss your questions or concerns with the teacher beforehand and always checkout the class description before attending. Gentle yoga & meditation, no sweat, power Yoga, much sweat! You get the idea.

What to wear when you don’t have yoga pants?

What? No yoga pants! Don’t panic that’s why I’m here. Yoga pants are comfy and they let you move so they are nice, however workout pants, sweatpants, shorts will do the trick. Anything you feel comfortable in and that allows to move.

Advice for a beginner?

Arrive early, introduce yourself to the teacher, ask any questions that you may have. Let them know you are a beginner. If you have injuries, for instance you have had knee surgery, let the teacher know and they will be able to provide modifications throughout the class.

Do we chant and meditate in yoga class?

If were being honest, I’ve never been a big fan of the chanting even in my yoga trainings. I just kind of sit there and observed. Oh, but how a few years and research can change someone. 🙂 I’ve learned to never say never when it comes to pretty much everything, chanting included. While I personally haven’t included it in my classes there are some that do. I have started chanting some in my own meditation practice. It’s very soothing and research has also shown it to be beneficial especially in preventing Alzheimer’s. I will be posting more on that soon. The bottom line is to find a class that resonates with you whether that includes chanting or no chanting. It’s all good for you. It’s kind of like church there’s a yoga class for everyone.

Poses for a Beginner

Here are some poses you will probably see in your first yoga class. I’ve included pictures and a short video.

Forward Fold


Place your feet hip-width apart. Raise your arms overhead, bend your knees, and fold forward, leading with your chest. Hinging from the hips. Bend your knees as much as you desire here. If you find that your hands do not reach the floor, place your hands on a block for support.

Downward Facing Dog


From all the all fours position, curl your toes and lift the knees up and send the hips up and back. Spread your fingers wide. Lift the heels if necessary but press them toward the mat. Draw the shoulders away from the ears.



Align the shoulders over the wrists. Draw the navel in and lengthen through the spine. Create a nice long line of energy. If you hips sink, drop the knees to the mat.



From plank propel yourself forward slightly so that your elbows align over the wrists as you lower down into a push-up. Elbows hug in towards the ribs. Shoulder blades hug the back. Again if the hips sink, drop the knees. This will keep you from compromising your low back.

Cobra Pose


Arms are straight, legs are on the mat. Imagine you have an egg beneath your low abdomen so your lifting up and opening up the chest, drawing the shoulders down.

Upward Facing Dog


In this pose your pressing the ground away from you, shoulders still back and down, heart is open and your pressing down through the tops of the feet. The legs are hovering a few inches off the mat. Practice the cobra pose until you feel strong enough to try this one. Listen to your body you will know when your ready to advance.

Vinyasa Flow-Sun Salutation

Follow me on Instagram @outdooryogi and tweet me @bepresent100

A Yoga Detox for the Mind & Body: Part 2, Yoga Twists for Detoxing

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Yoga moves to detox? It sounds a little well, odd,  and I know you’re probably asking, can yoga really help me detox my body? Our bodies are amazing and they are designed to detox themselves however, yoga can assist in that process by stimulating blood flow and boosting our heart rate. By adding twisting poses to our practice it stimulates our digestive system and help us to eliminate toxins and impurities. To truly detox you have to combine all components including healthy eating, yoga and mindfulness to create a healthy optimal lifestyle.


Warm up with several sun salutations before beginning these poses. If you need an example see “This Ain’t Your Mama’s Yoga Class” at  Challenge yourself to hold these poses for 30-90 seconds per side.


Downward Facing Dog Twist

Begin in your downward facing dog and walk your hands back toward your feet to reach your right hand to your left leg and switch.


Warrior I Twist

Warrior I lunge, bring the back knee in and you may even want to bend it a little and twist your upper body towards the opposite side.


Chair Pose Twist

Chair Pose, sitting back into an invisible chair. Keeping the knees centered and aligned, twisting to the right side first and opening up the arms. Another option is to place the hands on the leg or bring the hands into a prayer pose, elbow to the outside of the knee.


Pyramid Twist

Pyramid pose, stepping back from forward fold about 1/2 way, not the full distance of a lunge, feet are pointed forward, hinging from the hips, lengthening the spine. Use a block  if you need to, as demonstrated. Place the opposite hand on your leg or lift up towards the sky.


Revolved Half Moon Balance

Balancing and pressing your weight into the left foot, reach the right hand to the block as the right leg reaches back, parallel to the floor. Option to bring the left hand and place it on the thigh/hip or reach it up to the sky.


 Boat Twist

Begin seated in boat pose and reach the arms out in front switch the arms and legs back and forth twisting to each side. Option to hold or flow this pose back and forth.


Spinal Twist

Lying flat, hug the right knee in and slowly take it across the body. Keep the knee bent or extend the leg as shown. Shoulders remain on the mat and looking in the opposite direction to intensify the twist.

Enjoy these rockin’ twists! Next Thursday, the third and final Part 3: Mindful Meditation will bring you meditation tips and practices that you can incorporate into your daily routine. Until next time, send me any thoughts or questions.

Find out more from this adventurous yogi at and on twitter:@bepresent100 and @outdooryogi