Practice the Pilates breath 5 minutes a day, twice a day to enhance the quality of your Pilates work, good posture, decrease stress, and enhance overall well-being. Practice anywhere, anytime - sitting at the computer reading this, standing in line at the post office, driving, swinging clubs, rackets or any other object, biking, flying, skipping, rappelling, whatever tickles your fancy; pretty soon you'll be doing it sleeping.

*Optional: Bring the hands to the sides of the ribcage or wrap a towel/band around the ribcage to feel expansion.
 
1.) Inhale into the back and sides of the ribcage, as opposed to right up the center of the belly.  It should feel like a deep 3-D lateral breath, bellowing out to the sides.
2.) Exhale, and gently try to lift up the pelvic floor and draw the deep abdominal muscles up towards the spine.
3.) Inhale, and try to maintain 20% of core activation (abdominal and pelvic floor engagement)
4.) Repeat step 2.
5.) Inhale, and try to maintain 40% of core activation
6.) Repeat step 2 again.
7.) Try for 60%
8.) Yes, step 2 again
9.) Try for 80%
 
* For possible increased lifespan by at least 5 minutes, also practice while applying all tips for good posture.
 
* Alternate Body Position (If you want to look fierce and are feeling animalistic): Get down on all fours in the quadraped position (wrists below shoulders, knees below hips, spine lengthened)
 
            Once you've mastered this breathing technique, see if you can inhale and exhale while engaging your core fully, 100%. If you can learn to breathe this way, you will be able to maximize the power in your core and breathe at the same time. The end  result: standing, sitting, driving, swinging, biking, flying, skipping, rappelling, you name it, more powerfully and efficiently.

 

Ingredients

1 cup low-fat plain yogurt
1 Banana
1/2 cup blueberries
1/4 cup Acai Berry
1/4 cup pecans
8 ice cubes

Blend and enjoy! Simple and affordable