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August 2018

Sound Body, Sound Mind: 10-Minute Yoga Workout Before You Leave the House

Sound Body, Sound Mind: 10-Minute Yoga Workout Before You Leave the House 150 150 Pocket Health


Increased muscle mass and significant weight loss really is possible with Yoga!

Since the only weight you lift is your own, yoga is a great way to burn fat AND gain muscle.

Jessica Matthew’s fast but efficient feel-good yoga flow, you can improve muscle tone and flexibility.

Cat-Cow Pose

Start in a table top position with wrists below shoulders and knees below hips. Inhale, releasing belly towards mat, tilting tailbone and chin upward toward ceiling for cow pose. Exhale and round back high, guiding chin toward chest for cat pose.

Low Lunge to Gentle Twist

Step right foot between hands, keeping left knee and shin on mat. Place left hand on mat directly inside of right foot and extend right arm toward ceiling, rotating with upper back into a gentle twist.

Revolved Lunge to Exalted Warrior Variation

Tuck left toes under and lift left knee and shin off mat, balancing on ball of left foot in a high lunge position. Rise up, rotating torso to right side of mat, reaching right arm back and left arm forward in opposition.

Warrior II to Revolved Triangle

In crescent lunge variation with feet 3-4 feet apart, plant back foot, turning left toes out at slightly less than a 90-degree angle while maintaining a lunge in front right leg.

Simultaneously rotate torso open to left side of mat for warrior II, outstretching arms in opposition toward front and back edges of mat with palms facing floor.

Straighten right leg and step left foot in slightly, rotating torso to the right. Release left hand to inside of left foot and reach right arm toward ceiling for reverse triangle pose.

Plank to Four-Limbed Staff

Square hips and shoulders to mat, with both hands on the floor. Step right foot back in line with left coming into a plank position. Shift forward slightly and bend elbows, keeping them close to body as you lower halfway down until upper arms are parallel with mat for four-limbed staff pose.

Upward Facing Dog to Downward Facing Dog

Inhale, press palms and tops of feet into floor while extending arms, and lift thighs off floor. Soften hips slightly toward mat while at the same time lifting through chest.

Exhale, tucking toes under and extending legs, drawing hips and tailbone toward ceiling to create an inverted V shape with the body.

Continue to allow head and neck to remain positioned between the upper arms, with feet hip-width apart and spine elongated in downward facing dog.

Forward Fold to Garland Pose

Step feet to hands, hinging at hips as torso draws towards thighs for forward fold. Step feet out wider than hip-width apart, drawing toes out and heels in.

Slowly lower into a low squat position for garland pose with palms at heart-center and chest lifted.

Chair Pose to Airplane

Hinge hips and bent knees, lowering to a narrow stance squat. Extend both arms upward for chair pose, maintaining a slight pelvic tilt to keep core engaged.

Shift weight into right foot, extending left leg back until parallel with the floor. Reach both arms back with palms facing one another, coming into airplane pose.

Crescent Lunge Variation to Lizard Pose

Bend right knee and softly connect left toes to the mat, transitioning into a high crescent lunge variation, while keeping arms outstretched toward back edge of mat. Release left knee, shin, and top of foot to mat and draw both hands to inside of right foot.

Draw right foot up and out toward upper right corner of the mat and release forearms to floor for lizard pose, keeping hips and shoulders squared to mat.

Being healthy, flexible and strong equates to quality of life. It’s never too late for anyone to become better at anything.

Count from ONE to SEVEN

Count from ONE to SEVEN 150 150 Pocket Health


Do you remember your seventh birthday? More likely, your folks made a big deal of it. If not, surely you know a parent now who is clamoring to make her son’s seventh birthday the best and biggest birthday celebration ever.

This isn’t because seven rhymes with heaven, or that it is even a lucky number. There is an old saying that says “Give me a child until he is seven, and I will give you a man.” There is much to be said about the old adage.

This is because the first seven years of a child’s life is the most crucial years of his life. While most adults would dismiss a baby, thinking that baby “doesn’t understand the world” yet, the brain development of a child from years 0-7 is perhaps the biggest leap in cognitive growth than any other time in his life.

For children, the first seven years is also particularly tough, filled with emotional ups and downs as they deal with different developmental milestones all at once. By the age of seven, children would have gone through two out of four stages of cognitive development and three out of eight stages of social development.

For cognitive development, they would have gone through Sensorimotor between infancy up to 2 years old where learning comes from sensory perceptions and motor activities. As well as Pre-operational development from ages 2-7 wherein thinking occurs through symbols and language. Memory and imagination are strongly developed during this stage.

In terms of social development, the child would’ve experienced three namely Trust Vs Mistrust wherein he will learn to trust those who care for him, Autonomy vs Doubt wherein a child will venture out and assert their own will, and lastly, Initiative vs Guilt wherein a child develops courage and independence.

The mental and emotional leap on the first seven years should be celebrated indeed because this is when the child will develop important skills he will need later on in life. If you ignore these years, you will never raise the child the way you want to, especially not in the teenage years.

While most parents think they “lose” their kids to puberty and teenage-dom, the truth is, if the first seven years were not well established in a child’s life, they would’ve lost them right there and then.