Pose of the Week

Cow/Cat is the Pose of the Week. This incredible pose strengthens the core muscles, lengthens and aligns the spine, and creates balance and tone for brain and body. Start out on all fours, keep the toes and feet straight as in the photo, inhale deep through the nose and curve the body upward like a cat, flexing the stomach muscles. Exhale through the mouth, tuck the belly in, lengthen the spine deep into extension. Lift the head and chin slightly up and stare into a focal point. Repeat this pose three times. Relax into Child's Pose. www.flowintoyoga.com

Sunrise Exercise

Every morning, focus on the cleansing power of your breath. At sunrise, sit in lotus pose and enjoy this revitalizing, breathing exercise for ten minutes. Clear your mind. Close your eyes. Inhale deep through the nostrils, fill your belly with pure, white light and exhale through the mouth. Release all toxins, fears and emotions in one, smooth breath outward. Focus on pure joy, well being and happiness. This powerful exercise will ease your mind, relax your body and uplift your spirits throughout the day. www.flowintoyoga.com

The Mandala

The mandala is magical...and surrounds our every step in the natural world. The sun, the moon, the stars, the human eye, the chakras, the wonder of a lotus blossom. Mandala means "wheel" in Sanskrit, and is both elemental and mystical. Mandala's are the ever-flowing entity to which all creation flows. www.flowintoyoga.com