Yoga for Muscle Toning

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In the military we had to live in bunkers with no access to weights. So we improvised, using furniture, doorways, and eachoter. However the most effective was flexing for long periods. By doing this in front of a mirror we could target muscle groups that where otherwise hard to target with weightlifting equipment. My secret strategy: By flexing your muscles as you stretch in yoga positions we are toning our muscles while becoming one with our inner selves. Moving your body through space and flexing is the best way to get a well proportioned body; When you lift excess weight with resistance training may make you look odd-proportioned. However you really have to focus, my method uses the mind to control the muscles. You need to feel their every fiber to know that you are doing it effectively. Concentration, control, centering, fluidity, precision, and breath, a fusion of mind and body.

It is taking yoga to another level; flex each muscle group 3 times for a period of around 10 seconds each, but more specifically until you feel necessary and then relaxing. Using my strategies to flex in front of a mirror for 45 minutes per day will have results within a week. We keep track of whcihc muscle groups we have done so we incorporate the whole body. My exercises are not for bodybuilding results, they will provide lean and trim physiques and the mind and the body will move with grace, and balance. You can do my exorcises while you are in your car, at a desk, walking, or bored at home. Take advantage of the exercises when you are cold to keep you warm, then when you take your coat off... your muscles will be swollen as if you just got out of the gym!

Each and all exercises are done 3 times with 10 second holds.




My strategy in yoga is imagining your stretching your skeleton around in the direction you want to go. For example trying to touch your two shoulder blades together. Instead of taking the core energy to your outer limbs, you focus the energy from your out most extremities in towards your trunk to strengthen the core of your body. We do that one side at a time.

The Core

This is the most important. The abdominal stretch when you wake up reaching for the stars is the best. We have evolved doing it for millions of years for a reason. Now just flex whenever you do it. There’s only a very thin layer between your ribs and the outside world. We need strengthen this membrane to help protect your vital organs. Turn parallel to a mirror so you see your thickness. Flex the lower part of your abdominal, then bring your shoulder down and flex your lats, then your buttocks to center all the force into your stomach. Hold it for 10 seconds and repeat 3 times.

Target specific muscels

1. This is the best way to target specific muscles that are hard to work out such as the abdominal. Its hard to build mass on the top portion of your pecktorials. Its also hard to flex them where you want them to build, but once you get it stay in there with focus for 10 seconds and repeat 3 times. Calfs are some of my toughest and with some added weights we can work those out too.


Feet exercises are boring but beneficial for people with diabeates, lack of circulation, and a preventative measure for blood clots that can have serious health risks. Can be done in stationary jobs or at times where you sit for a long time like in an airplane, desk, or couch.

Try to pick up objects or crumble a towel with your feet. 3 times 10 seconds. Push the floor with the front of your toes, then with your heal, then with your toes again. Its beneficial to look at your feets. 3 times 10 secs. Spread toes all the way. 3 times 10 secs. The excersies will incorporate techniques seen in common excersises below: (Source: Wikipedia.)

Kegel Exercise

named after Dr. Arnold Kegel, a gynacologist who died in 1981, consists of contracting and relaxing the muscles that form part of the pelvic floor (sometimes called the "Kegel muscles"). The aim of Kegel exercises is to fortify muscle tone by strengthening the pubococcygeus muscles of the pelvic floor. Since the pubococcygeus muscle begin around the anus and runs up to the urinary sphincter the anus is the main area contracted when a Kegel is done. This work out supposedly increases sexual gratification... Kegel is a popular prescribed exercise for pregnant women to prepare the pelvic floor for physiological stresses of the later stages of pregnancy and vaginal childbirth. Kegel exercises are said to be good for treating vaginal prolapse[1] and preventing uterine prolapse[2] in women and for treating prostate pain and swelling resulting from benign prostatic hyperplasia (BPH) and prostatitis in men. Kegel exercises may be beneficial in treating urinary incontinence in both men and women. Benefits for men Though most commonly used by women, men can also use Kegel exercises because it strengthens the pubococcygeal muscle and other muscles of the pelvic diaphragm, which can help men achieve stronger erections and gain greater control over ejaculation. There are said to be significant benefits for the problem of premature ejaculation from having more muscular control of the pelvis.[8] It is also possible that strengthening the pelvic floor may allow some men to achieve a form of orgasm without allowing ejaculation, and thereby perhaps reach multiple "climaxes" during sexual activity. [9] In men, this exercise lifts up the testicles, also strengthening the cremaster muscle, as well as the anal sphincter.


1. Developed in the early 20th century by Joseph Pilates in Germany during the First World War with the proposal to improve the rehabilitation program for the many returning veterans. A system of exercise based on aerobics and yoga postures of Surya Namaskaras..[1] 2. The Pilates Principles: proper alignment, centering, concentration, control, precision, breathing, and flowing movement. 3. Full and thorough inhalation and exhalation are purportedly a part of every Pilates exercise. He once stated, “Even if you follow no other instructions, learn to breathe correctly.” 4. As of 2005 there are 11 million people who practice the discipline regularly and 14,000 instructors in the United States. 5. Pilates focuses on the core postural muscles which help keep the body balanced and which are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and aim to strengthen the deep torso muscles. Encompassing the abdomen, lower back, hips, and buttocks – the “powerhouse.” All energy for Pilates exercises is said to begin from the powerhouse and flow outward to the limbs. In other words, the Pilates technique asserts that physical energy exerted from the center should coordinate movements of the extremities. Pilates felt that it was important to build a strong powerhouse in order to rely on it in daily living. Modern instructors call the powerhouse the “core”. 6. The focus is on doing one precise and perfect movement, rather than many halfhearted ones. The goal is for this precision to eventually become second nature, and carry over into everyday life as grace and economy of movement. 7. Movement is expected to be kept continuous between exercises through the use of appropriate transitions. Once precision has been achieved, the exercises are intended to flow within and into each other in order to build strength and stamina. Pilates demands intense focus. Pay careful attention to your bodies, building on very small, delicate fundamental movements and controlled breathing. Muscle control: No sloppy, uncontrolled movements. The original Pilates repertoire was 34 exercises done on the floor on a padded mat (matwork)[7], but Joseph Pilates later invented several pieces of apparatus, each with its own repertoire of exercises. Most of the repertoire done on the various pieces of Pilates apparatus is resistance training since it makes use of springs to provide additional resistance. Using springs results in "progressive resistance", meaning the resistance increases as the spring is stretched. The most common piece of apparatus is the Reformer, but other apparatus you will find in a modern Pilates studio includes the Cadillac (also called the Trapeze Table), the Wunda Chair, and the Ladder Barrel. Lesser used apparatus includes the Spine Corrector (Step Barrel), the Guillotine Tower, the Arm Chair, the Ped-a-Pul (Pedi-Pole), and the Foot Corrector. There are also many props used in Pilates including the Magic Circle, invented by Joseph Pilates, small weighted balls, foam rollers, large exercise balls, rotating disks, and resistance bands. However, some in the Pilates community, particularly the Pilates Method Alliance, maintains that exercises done on any piece of apparatus not designed by Joseph Pilates, such as large or small exercise balls, should not be called Pilates. [8] Whether using the additional resistance of springs on Pilates apparatus, or the constant resistance of gravity in mat work, the Pilates repertoire builds strength, develops proper alignment and posture, and increases flexibility.

Surya Namaskara

Sun Salutation (salute to the sun), is a common sequence of Hatha yoga asanas. Its origins lie in a worship of Surya, the Hindu solar deity. This sequence of movements and poses can be practised on varying levels of awareness, ranging from that of physical exercise in various styles, to a complete sadhana which incorporates asana, pranayama, mantra and chakra meditation. The physical base of the practice links together twelve asanas in a dynamically performed series. These asanas are ordered so that they alternately stretch the spine backwards and forwards. When performed in the usual way, each asana is moved into with alternate inhalation and exhalation (except for the sixth asana where the breath is held in external suspension). A full round of Surya namaskara is considered to be two sets of the twelve poses with a change in the second set to moving the opposite leg first through the series. Proponents of the use of Surya namaskara as part of the modern yoga tradition prefer to perform it at sunrise, which the orthodox consider to be the most 'spiritually favourable' time of the day. There are numerous references to praising the Sun to enhance good health and prosperity, in the Vedas. Some of these Vedic hymns were incorporated into Nitya Vidhi (Daily mandatory routine for a Hindu). These daily procedures were termed Surya Namaskara (literally translates as "sun salutations"). Physical prostration to Sun, showing complete surrender of oneself to God, is the main aspect of these procedures. The forms of Surya Namaskar practiced vary from region to region. Two such popular practices are Trucha Kapla Namaskarah and Aditya Prasna. • Surya Namaskara is practiced only after a gap of 2 hours of having food, generally in the morning time or evening.[4] • Surya Namaskaras are performed on a mat, not on the floor. • In some traditions, 12 Surya Namaskaras are performed at one practice. If starting that practice for the first time, it is generally started with fewer (3 to 6) Namaskaras per day, and then gradually increased to 12 Namaskaras in a week's time.[5] • Shavasana is practiced at the end of practice for rest. Shavasana is practiced to take rest after Surya namaskara • Breathing(pranayamas) is synchronised with asanas as mentioned in the table below. • Mantras are pronounced at start of each Surya namaskara as mentioned in table below. • Some asanas are repeated twice in the same cycle of a Surya Namaskara, there are total of 8 postures in the sequence of 12 postures of Surya namaskara. • Practice of yoga postures (asanas) generally follows a surya namaskara practice. [6] • In a traditional Hindu context, Surya Namaskara is always performed facing in the direction of the rising or setting sun. •


A body position, typically associated with the practice of Yoga, intended primarily to restore and maintain a practitioner's well-being, improve the body's flexibility and vitality, and promote the ability to remain in seated meditation for extended periods.[2] These are widely known as Yoga postures or Yoga positions, which is currently practiced for exercise and as alternate medicine. In the context of Yoga practice, asana refers to two things: the place where a practitioner (yogin (general usage); yogi (male); yogini (female)) sits and the manner (posture) in which s/he sits.[3] In the Yoga sutras, Patanjali suggests that asana is "to be seated in a position that is firm, but relaxed".[4] As the repertoire of postures has expanded and moved beyond the simple sitting posture over the centuries, modern usage has come to include variations from lying on the back and standing on the head, to a variety of other positions.[2]In the Yoga sutras, Patanjali mentions the execution of an asana as the third of the eight limbs of Classical or Raja yoga.[5] The word asana in Sanskrit does appear in many contexts denoting a static physical position, although, as noted, traditional usage is specific to the practice of yoga. Traditional usage defines asana as both singular and plural. In English, plural for asana is defined as asanas. In addition, English usage within the context of yoga practice sometimes specifies yogasana or yoga asana, particularly with regard to the system of the Ashtanga Vinyasa Yoga. That said, yogasana is also the name of a particular posture that is not specifically associated with the Vinyasa system, and that while "ashtanga" (small 'a') refers to the eight limbs of Yoga delineated below, Ashtanga (capital 'A') refers to the specific system of Yoga developed by Sri Krishnamacharya at the Mysore Palace. In the Yoga Sutras, Patanjali suggests that the only requirement for practicing asanas is that it be "steady and comfortable".[5] The body is held poised, and relaxed, with the practitioner experiencing no discomfort. When control of the body is mastered, practitioners free themselves from the duality of heat/cold, hunger/satiety, joy/grief, which is the first step toward the unattachment that relieves suffering. [12] This non-dualistic perspective comes from the Sankya school of the Himalayan Masters. [13] Listed below are traditional practices for performing asana: • The stomach should be relatively empty. • Force or pressure should not be used, and the body should not tremble. • Lower the head and other parts of the body slowly; in particular, raised heels should be lowered slowly. • The breathing should be controlled. The benefits of asanas increase if the specific pranayama to the yoga type is performed. • If the body is stressed, perform Corpse Pose or Child Pose • Such asanas as Sukhasana,or Savasana help to reduce headaches. • Some claim that asanas, especially inverted poses, are to be avoided during menstruation.[14] Others deny this view. • Asanas are generally not performed on floor, but on Yoga mats instead. • At the end of the yoga session one must do a deeper, final relaxation. Should not go for a sleep


• muscle flexibility • tendon strength • stamina • better functioning of respiratory system • empirical evidence suggests it helps control blood pressure and other issues related to the functioning of the circulatory system • improvement in health problems related to stress[2] • Improves sex life.[19] • It can aid in the improvement of concentration with school, in the workforce, and everyday activities. • Can help with dieting and losing weight. The emphasis on the physical part has given rise to the perception that yoga consists only of asana practice. A more esoteric intention is to facilitate the flow of prana (vital energy; qi in Chinese; ki in Japanese) to aid in balancing the koshas (sheaths) of the physical and metaphysical body. Depending on the level of mastery, the practitioner of asanas is supposed to achieve many supernatural abilities. For instance, a yogi who has mastered Mayurasana will not be affected by eating any poison.


Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). It is usually performed to music and may be practiced in a group setting led by an instructor, although it can be done solo and without musical accompaniment. With the goal of preventing illness and promoting physical fitness, practitioners perform various routines comprising a number of different dance-like exercises. Formal aerobics classes are divided into different levels of intensity and complexity. Aerobics classes may allow participants to select their level of participation according to their fitness level. Many gyms offer a wide variety of aerobic classes for participants to take. Each class is designed for a certain level of experience and taught by a certified instructor with a specialty area related to their particular class. Aerobic exercise is exercise that involves or improves oxygen consumption by the body.[1] Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time. Both the term and the specific exercise method were developed by Dr. Kenneth Cooper, M.D., an exercise physiologist, and Col. Pauline Potts, a physical therapist, both of the United States Air Force. Dr. Cooper, an avowed exercise enthusiast, was personally and professionally puzzled about why some people with excellent muscular strength were still prone to poor performance at tasks such as long-distance running, swimming, and bicycling. He began measuring systematic human performance using a bicycle ergometer, and began measuring sustained performance in terms of a person's ability to use oxygen. His groundbreaking book, Aerobics, was published in 1968, and included scientific exercise programs using running, walking, swimming and bicycling. The book came at a fortuitous historical moment, when increasing weakness and inactivity in the general population was causing a perceived need for increased exercise. It became a bestseller. Cooper's data provided the scientific baseline for almost all modern aerobics programs, most of which are based on oxygen-consumption equivalency.


Aerobic gymnastics, also known as sport aerobics and competitive aerobics, is a type of competitive aerobics involving complicated choreography, rhythmic and acrobatic gymnastics with elements of aerobics.[2] Performance is divided into categories by age, sex and groups (individual, mixed pairs and trios) and are judged on the following elements: dynamic and static strength, jumps and leaps, kicks, balance and flexibility. Ten exercises are mandatory: four consecutive high leg kicks, patterns. A maximum of ten elements from following families are allowed: push-ups, supports and balances, kicks and splits, jumps and leaps. Elements of tumbling such as handsprings, handstands, back flips, and aerial somersaults are prohibited. Scoring is by judging of artistic quality, creativity, execution, and difficulty of routines. Sport aerobics has state, national, and international competitions, but is not an Olympic sport.

Resistance training

Any training that uses a resistance to the force of muscular contraction (better termed strength training), and elastic or hydraulic resistance, which refers to a specific type of strength training that uses elastic or hydraulic tension to provide this resistance. Basic principles Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent). Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body part is holding still against the force. Resistance exercise is used to develop the strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being. The goal of resistance training, according to the American Sports Medicine Institute (ASMI), is to "gradually and progressively overload the musculoskeletal system so it gets stronger." Research shows that regular resistance training will strengthen and tone muscles and increase bone mass. Resistance training should not be confused with weightlifting, powerlifting or bodybuilding, which are competitive sports involving different types of strength training with non-elastic forces such as gravity (weight training or plyometrics) rather an immovable resistance (isometrics, usually the body's own muscles or a structural feature such as a doorframe). Full range of motion is important in resistance training because muscle overload occurs only at the specific joint angles where the muscle is worked. Resistance training can be performed using various types of exercise equipment or: • Resistance bands • Exercise machines • Swimming machines The study “Fat metabolism and acute resistance exercise in trained men” conducted by East Carolina University found that resistance exercise is more beneficial than aerobic exercise for fat loss. The purpose of the study was to see how resistance exercise may contribute to improvements in body composition. Types of resistance training Hydraulic Resistance/Equipment, typically makes it possible for a person to perform strength training as well as cardiovascular training at the same time. Hydraulic resistance can involve exercising in water, where each effort is opposed by the viscosity of the water; or utilizing cylinders/equipment where resistance is a function of speed; the faster the movement, the greater the resistance. Unlike stack weights, gravity neither helps nor hinders the workout. It simply builds speed.


In sports science theory, supercompensation is the post training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period. The fitness level of a human body in training can be broken down into four periods: initial fitness, training, recovery, and supercompensation. During the initial fitness period, the target of the training has a base level of fitness (shown by the first time sector in the graph). Upon entering the training period, the target's level of fitness decreases (training is a catabolic process, shown by the second time sector in the graph). After training, the body enters the recovery period during which level of fitness increases up to the initial fitness level (shown by the third time sector in the graph). Because the human body is an adjustable organism, it will feel the need to adjust itself to a higher level of fitness in anticipation of the next training session[citation needed]. Accordingly, the increase in fitness following a training session does not stop at the initial fitness level. Instead the body enters a period of supercompensation during which fitness surpasses the initial fitness level (shown by the fourth time sector in the graph). If there are no further workouts, the body's fitness level will slowly decline back towards the initial fitness level (shown by the last time sector in the graph). If the next workout takes place during the recovery period, Overtraining may occur. If the next workout takes place during the supercompensation period, the body will advance to a higher level of fitness. If the next workout takes place after the supercompensation period, the body will remain at the base level. More complex variations are possible, for instance sometimes few workouts are intentionally made in the recovery period to gain bigger supercompensation effect.


The 5BX (Five Basic Exercises) Plan is an exercise program developed for the Royal Canadian Air Force (RCAF) by Bill Orban in the late 1950s, first published in 1961.[1] The RCAF asked Orban to develop a fitness program for their pilots, a third of whom were not considered fit to fly at the time. The plan was innovative in two respects. Firstly, it did not require access to specialized equipment. Many RCAF pilots were located in remote bases in northern Canada, with no access to gymnasium facilities, so it was important to offer a means of keeping fit without their use. Secondly, the plan only required 11 minutes per day to be spent on the exercises. While performing research in Illinois, Orban had noticed that, when testing oxygen intake, long periods of exercise did not necessarily lead to significant improvement. This led him to the conclusion that the intensity of exercise was more important to improving fitness than the amount of time spent on it. This aspect of the plan drew a negative reaction from others in the field but the 5BX program proved its worth in the three years of testing that the RCAF performed before releasing the program.[2]. The 5BX Plan is composed of six charts arranged in increasing order of difficulty. Each chart is composed of five exercises that are performed within 11 minutes. The first 4 basic exercises are Calisthenics and the last an Aerobic exercise. As you progress within the system the number of each type of exercise that must be performed increases and the difficulty of each exercise increases. The exercises are no longer performed by the service (2008), and are considered unnecessarily hazardous in part because they are unsupervised.[3] Many exercise physiologists consider the sit-up in the higher levels to be capable of causing spinal injury, and therefore unsuitable for an unsupervised program. The sit-up exercise can be replaced with the more modern crunch (exercise) 1. Stretching 2. Sit-up 3. Back extension 4. Press-up 5. Running in place or WalkingAerobic exercise

Production Notes

  • Production: On screen descriptions of workouts to do like a blueprint of what they will watch, are doing, and have completed with statistical calories burned and positive results for each. Important points subtitled along the bottom of the screen.
  • The setting: A land stranded boat in background and atmospheric music.
  • Marketing: This training video is trully the best work out for your mind body and soul. It is guaranteed to work and you will see results fast. There is no need to buy any new equipment, just stand in front of a mirror and focus. Strengthen and tone your muscles. Loose fat in areas that are hard to get.
  • Management: Continues workout research will be done on how I can adapt and include to keep a fresh program.
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