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Bow yoga pose

Bow yoga poseImagine a tight arch, from which in a moment Archer releases with full force an arrow. Imagine the flexibility, strength and energy. And now do the same with your own body.

The position of the bow (Dhanurasana) belongs to a series of positions of Yoga based on the bends in the back. One they come easier, harder, but for all they bring the same benefits to the spine and the functioning of internal organs. In addition, they add energy!

Degree of difficulty: fairly difficult, suitable for intermediate to advanced, but it also has easier variants, suitable for beginners Yogis

Benefits: softens the spine, strengthens the abdominal muscles, back muscles, massage adds energy, helps fight chronic fatigue, increases concentration, improves digestion, helps with constipation, beneficial in people who lead sedentary lifestyle

How to perform a position step by step:

  1. Lie on your stomach with his face to the floor. You can lie down on the mat blanket, preventing a possible sore spines. With exhaust bend both knees and pull your heel towards your buttocks. Pull the arms to the back, turn the inside arms, shoulders from the ears and away from each other shoulders. Try to grasp the outer ankle. If capturing the foot makes you difficulty, use the bar. Try to approach each other knee, should not be spaced more widely than at a distance.
  2. Initially, the forehead remains based on the floor. On the inhale, pull the foot back, relegating them from your buttocks. Try to lift the thigh high above the floor.
  3. On the exhale lift head and chest. See towards the floor, try to relax your face. The hands should remain simple. Using hands pull legs torso, so that odchylał to the legs. Imagine that your upper body and legs are a corps of the arc, and the hands of bow, try to stretch bow, the body works as if the legs wanted to break out of the grip of the hand and straighten. Hands and feet must work with equal force. The foot should be at the same height. Try to pull the chest up. The weight of the body should lie on his stomach. Remain in the position for a few seconds.
  4. Exit the position on the exhale, slowly lower your legs and chest, but never let the cubes, you can repeat the position twice, trying to persevere in it longer. Only after completion of exercise unleash feet.

Therapeutic use:

  • corrects posture
  • dyskopatia back-the cross (it is recommended to perform the position under the guidance of a teacher)
  • Prostate dysfunction
  • chronic constipation
  • respiratory diseases
  • chronic fatigue
  • fears, anxieties


  • Flexible spine, shoulders, chest
  • tones the abdominal organs and kidneys
  • reduces back pain
  • boosts energy
  • combats the negative effects of sedentary life
  • extends the front part of the thighs
  • Removes the stiffness in the spine thoracic and lumbar
  • extends the ankle, thigh, groin
  • extends the back muscles


  • pregnancy
  • menstruation
  • sinusitis
  • pain and serious damage to the knee
  • too high or low blood pressure
  • serious damage to the knee and back pain (in the case of lumbar disc herniation or carotid and damage to the knees should perform the position under the guidance of a teacher)
  • migraine
  • insomnia

How to enter in the item?

To enter the position of the arc, lie down on your stomach on the mat, and then breathing in, move the hands in the back and the bow and lift the knees. Hands grab your ankle or big toes of the foot. Then with the next breath drawn and lengthen the body into the shape of the curve. Along with other wdechami, we grow. We maintain by 5-10 breaths, depending on the possibilities, and then with the exhalation falls flat on the mat.

In the simplified version, the full version of Arc position preparation, you can start from the shoe and recapture of the one arm and one leg. The other limbs are simple and slightly elevated over the mat. In the advanced version, you can add a gentle rocking back and forth, what great relaxes and improves digestion.

30 day squat challenge

30 day squat challengeThe challenge of doing sit-ups your buttocks, smashing its cellulite and slim succeed in just 30 days. The training plan includes 5 different variants of exercises: squat, leg ejection in the back, with the upstroke legs to the side, the plié squat with medicine ball. So versatile exercise selection guarantees a spectacular effect in a short period of time. The only thing you have to do is conscientiously to stick to the plan.

Squats are the most effective exercise for firmer buttocks. However, you need to do them on a regular basis and preferably in different variants, to activate all muscle groups responsible for the appearance of the ass. Restricting only to traditional Crouch da, Lim­ited becomes very monotonous.

The following challenge includes 5 types of squats, which in a variety of ways to activate both the leg muscles and the muscles of the buttom. Thanks to this training is more varied, and this effectively models the lower parts of the body. People, which is not enough for the basic variant of the challenges, may face the additional exercises: squot wall,  with the use of dumbbells, or squot the Bulgarian. But keep in mind that with each passing day reps arrives, because what seems simple in the beginning, after a week or two can be a problem. It’s a good idea to immediately review the whole plan challenges and realistically evaluate your capabilities.

Squats policy challenges

The challenge for beginners includes 5 types of squats (descriptions are located on the bottom of the page):

  • traditional,
  • ejection legs backward,
  • the tilted leg to the side,
  • plié squats,
  • squats with the ball gym.

The challenge is to the daily performance of the specified number of repetitions of each exercise. The number of repetitions has been given in the table. For example, means to repeat 6 times each of the five exercises means repeat 6 times each exercise and repeat the entire series twice. In parentheses are the total number of squats performed on a given day.

Between each series you can do ok. 2-minute break.

That we have a fall does not mean that we can downplay the health of our thighs and buttocks hidden under the tights and trousers. Today I have for you a small monthly challenge – 30 days squats. You to?

I bet that the sleek ass and slender thighs depends on each of us. To before new year’s Eve – that pop out at any moment as the rabbit out of the hat – without having to worry about how we look at your favorite, tight, let’s boost the quality of our shapes. With a little determination will surely have time of course, I’ll practice with you-equally per month: I noticed the effects.

I prepared for you a training plan for the next month. 250 reps on the last day of may startle, but believe me-from day to day, Your muscles will be stronger and stronger.

Remember that when you perform sit-ups very important is the right attitude. Executing them incorrectly will definitely not bring spectacular results.

Initially, I planned to write this summary, but I came to the conclusion that my observations can someone come in handy. I can how it looked like my challenge, because it was not a representation of any of the challenges of circulating the Web. The first time I made two series after 60 sit-ups, then increased this amount to 3 x 60, which means that all the time (approx. 4 times a week) I did after 180 sit-ups. Not been in any increasing repetitions, two of you advaice me, that it is better to make the load and so (after approx. 2 weeks) I decided to do. More than a week there I practice because I was weakened by a cold.

What I expected?

Simply put, firming the buttocks, to summer in the suit have no complexes. Certainly not I wanted to grow. Although would it not sounded-I have at the moment perfectly symmetrical silhouette of an hourglass and i want to have, I want to have slender thighs and stand-off, but not a big ass.


I wrote in one of the reviews of the week that I do not see the effects on your baby’s bottom, but I have a feeling that me. Now I believe that this summary was for the whole of this challenge very hurtful. For brought it one spectacular effect-I won with cellulite on the back of the thighs.

I fight with this since I have been taking hormones that is already good few years. unless previously helped me different cosmetics, massage or the inclusion of exercise, so variety (aqueous cellulite) proved indestructible. And still this is not to say that cellulite disappeared in 100%, because even in certain places after pressing the skin is visible. My win is, however, that the problem is not apparent in such completely natural conditions when I stand or walk. Rear side of the thighs is firm, resilient, hard … There is no question of any jelly.

What’s next?

Thighs without visible cellulite is for me the greatest reward. I will therefore continue its February challenge regardless of whether it will have an impact on the buttocks.

I definitely recommend squats as a great patent to improve the appearance of the thighs. I don’t do out nothing more, no creams, lotions, massage … In the winter, I’m too lazy. I do not write about other activities, because these are accompanied by me for a long time, and yet on the Orange skin, nothing helped.

P.s. I think that I was afraid about the State of my quite sensitive, but warm up the trick-I didn’t have any problems.


Be buff by the bluffs at Crescent Rock Beach, Surrey’s original naturist refuge on the rugged and secluded 6.5 km of coastline between White Rock and Crescent Beach on the Semiahmoo Penisula. Take in the panoramic views of Boundary Bay and the Gulf Islands while basking clothes free in the sun’s warming rays for a beautiful all-over tan.

Enjoy the relaxing solitude of this isolated beach, sheltered by the adjacent Ocean Park bluffs. See the aerial ballet of bald eagles and ospreys soaring overhead from their nests in the giant Douglas firs. Watch great blue herons hunting for a meal in the shallows amidst flocks of migratory ducks and shorebirds. If you keep an eye on the waters of Boundary Bay you might spot sea otters, harbour seals, resident Orcas, or grey whales passing through on their coastal journeys.

This scenic shore was named after the 120 tonne Crescent Rock boulder, a large glacial erratic composed of white granite that was carried to the water’s edge during the last ice age. It sits on the point of land south of Crescent Beach where it is clearly visible from the public walkway.

Crescent Rock Beach has a long history of naturist use dating back to the1950’s when Sunny Trails Nudist Club first opened in Surrey. Many of the people who had homes or summer cottages near the beach would walk beyond the clothed crowds to this secluded shoreline and sunbathe au’ naturelle or go skinny-dipping.

Today, Crescent Rock Beach draws residents and visitors from across the Lower Mainland and the Fraser Valley. Why drive all the way to Wreck Beach in Vancouver when there is another naturist hot spot so close to home? SUN hopes that you will fall in love with Crescent Rock Beach and make this special place your nude-friendly getaway.

Be comfortable in your own skin and have fun in the sun “naturally” at Crescent Rock Beach. Make sure to tell your friends, or bring them along so they may experience the freedom of the naturist way of life.