# 23 - Do Your OM Work

Repetitive sounds have a tendency to repress flighty thoughts. The vibratory nature of silent chants helps clear the mind of negative debris. Consider the tri-syllabic sound OM - pronounced aum, the combined length of this sound is a+u=m (the combined strength on the other hand, is infinite). The first sound or syllable a is generated from the lower abdomen; second syllable u emanates from the thoracic region; while the final m sound reverberates within the skull area, thereby completing the cosmic cycle within all of us. Most of all, OM is not a word - it is an invocation to the divine forces that surround us, a celebration of human existence, and an acknowledgement of our own humility.

# 22 - 48 Plus is Bridge Yoga

Everyone knows that stretching releases feel-good juices called endorphins. Getting a healthful high with safe stretching is not only delicious, but it is ideal for days when we cannot go to fitness class. These are the moments when we need a Bridge Yoga sequence like 48 plus – a seamless flow of 48 simple stretches that address 8 common ailments by targeting all major muscle groups, glands, and organs in the body in under 20 minutes. On a daily basis, 48 plus acts as a self administered master health checkup, and is specially designed to help busy adults with limited resources stay fit for life - naturally.

# 21 - Enduring Reminders

When stretching the body, it is wise to maintain barefoot practice to help stimulate nerve endings. Coordinate your breath with every stretch to channel fresh oxygen to various regions of the body. Inhale softly when you reach for the sky; exhale hoarsely as you deflate to the ground. Fold forward to refresh the spine; bend backward to enhance flexibility and strengthen the spine. Use abdominal breathing to protect your core, and hinge from the hip in forward folds. Inhale deep to nourish internal organs; exhale long to expel stale gases. During back bends, keep the eyes open to avoid feeling dizzy; in forward folds, close your eyes to internalize the experience. Use abdominal pressure to stimulate release of enzymes and maintain the health of internal organs. Balance all postures with counter postures, and stretch the tighter side first – makes it easier to forgive ourselves. And forgiveness is the essence of yoga.

# 20 - Stretch Your Imagination

Preventing common ailments is simply a matter of raising our own body awareness. Whether or not we acknowledge it, just about every move we make, every breath we take, is an aspect of yoga; from squats, flexions, and inversions, to stretches, twists, and balance. Yoga simply gives it a Sanskrit name. Just think - raising our hands overhead to yawn is hasta uttana; folding forward to pick up a pin is pada hasta; in half squat trying to button a child's shirt is utkata...the list goes on. So let us be aware of the good it does our body every time we stretch, not to mention how good it feels. Don't just move. S-t-r-e-t-c-h.

# 19 - Gym vs. Yoga

A balanced yoga practice complements gym work-outs. Typical gym work-outs are program paced/ strengthen muscles/ heat the body/ build strength/ use thoracic breathing/ require greater inhale/ involve additional weights/ radiate external appeal/ burn calories/ and enhance physical fitness. Yoga on the other hand, is self paced/ stretches tendons/ cools the body/ builds stamina/ uses abdominal breathing/ requires deeper exhale/ involves body weight/ radiates inner appeal/ conserves energy/ and enhances mental alertness. Together, they form an unbeatable work-out.