New York based yoga guru Tara Stiles shows us, yoga beginners and pros alike, how to boost our winter mood in five yogic moves.

American model turned world renowned yoga teacher Tara Stiles , author of 'Yoga Cures' and Reebok's new Yoga ambassador, shows us how to boost and balance our mood, confidence and energy in five yogic moves.

The Hangover Cure 1. Begin by comfortably sitting up nice and tall, taking easy breaths. 2. Stretch your arms overhead, slightly twisting from your core while you exhale. 3. Rest your left hand on your right knee and place your right fingertips behind your body. Gently extend your twist while you exhale. Come back to center reaching your right arm over to your left knee and repeat your twist on the opposite side. Return to center and extend your legs out with some softness in your knees. Begin by hugging your right knee into your chest and cross it over your body. With your left arm, reach up and over to your right leg, placing your right fingertips behind you. As you exhale, gently twist away using your core. 4. After a comfortable stretch, twist over to the opposite side. For increased difficulty, pull your left leg in for a longer stretch. Finally return to center and repeat the movement on your left side.

The Hangover Cure; steps one to four, clockwise from top left.

The Sleep Inducer 1. Begin by standing nice and tall. 2. Interlace your fingers behind your body, taking a deep breath and lifting your chest toward the sky. Keeping your hands behind you, fold over yourself between your legs. After a sufficient stretch, bring your hands to the floor. Bending your knees as much as necessary, reach your right arm up to the sky, straightening your right leg. When you're ready, repeat this movement on your left side. 3. Next, step your left leg forward into to low lunge. With your right hand on top of your left knee, slightly twist from your core as you exhale. 4. Finally, step your left foot back, bringing your right foot forward and repeat this movement on the opposite side.

When you're ready, roll up to stand. Eagle wrap your arms, right over left, and hook your hands together reaching fingertips up. To complete, repeat the movement with your left arm over your right.

The Sleep Inducer steps one to four, clockwise from top left.

The Energiser 1. Start in a chair pose. Bring your feet together, heels right behind your toes. Take a big inhale and sink your hips and keep a long spine. Reach your arms all the way up. Relax your shoulders and your back. Breathe easy. 2. Lift up, wrapping your left leg up and over your right for a nice eagle pose. The left arm sweeps under, sinking down as much as you are lifting up. Unravel and give your right knee a squeeze. Repeat on the opposite side. 3. Sweep your right foot down and catch it with your right hand. Slowly start to press your foot into your hand, lifting it up and lengthening with your opposite arm. When you're ready, draw your right knee back in and repeat on the opposite side. 4. Take a big inhale reaching all the way up, and as you exhale, sweep down towards the floor relaxing your head and back.

The Energiser steps one to four, clockwise from top left.

The Mind and Body Balancer 1. Begin on your stomach with your palms on the floor beside your chest. Tucking your toes, lift your core into a plank position. 2. Once you feel stable, lift your right arm up and come into a side plank, turning your feet to face front with the rest of your body. Hold for a few moments. 3. If it feels comfortable, extend your right leg to meet the fingertips of your right hand, widening your hips and extending your stretch towards the ceiling. 4. Bending your right leg, come down onto the floor just below your hip. Soften the bend in your left knee, and reach your right arm over your head, opening up your chest and hips. When you're ready, repeat on the opposite side.

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Mood-boosting yoga moves

Posted on January 18, 2013, Friday

SIBU: Yoga instructor Annie Lau is inviting women here to have a shot at practising yoga to improve their shape while enjoying many health benefits.

Yoga offers health benefits by developing your flexibility, strength, and balance, she said, adding that what came after would be a beautifully contoured figure.

When Annie came to know about yoga in 2006, she was very interested. She started to learn more about yoga through reading and consulting yoga practitioners.

Her enthusiasm led her to several training courses, which culminated in one particular training programme in Kuala Lumpur where she attained the status of a qualified yoga instructor.

Annie has just been engaged by the Solid Gym in Tapang Timur Road here as an instructor for the yoga class which began on Jan 16.

Assisting her at the inaugural class, which saw 26 students, was Stella Wong who doubled as the instructor of the aerobic class at the same gym.

The yoga class is scheduled for Wednesday and Friday from 6pm for about one hour 15 minutes while the aerobic class is held every Tuesday and Thursday at 6pm and every Sunday and public holiday at 4pm.

Both the yoga and aerobic classes are open to women members of Solid Gym with no surcharge on their monthly membership subscription fee.

Annie said her class emphasised postures (poses) and breathing exercises. There are various styles of yoga, and typically they combine physical postures, breathing techniques, and meditation or relaxation, she explained.

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Solid Gym invites women to yoga to improve their shape

About 1,200 Boca Raton High School students do a "yoga wave" on their school's football field. Videographer/Carline Jean

BOCA RATON

Calling their gathering "the biggest school yoga session ever," more than 1,200 Boca Raton High School students filled their football field on Thursday to stretch, touch their toes and reach for the sky in a wave beginning at the 50-yard line.

The wave, designed to foster school spirit and show the value of the ancient practice, started midfield, spread to the end zones and returned to the center. Stefanie Gross, a guidance counselor and school yoga teacher, called out the poses, a series of eight movements that included push-ups, backbends, standing straight and resting seated on the ground.

The wave attracted two celebrities who rallied participants to perfect their Downward Dogs: Ben Nemtin and Dave Lingwood of "The Buried Life," which was on MTV for two seasons. The stars will use videos and interviews from the wave on their Facebook page and possibly for a future show.

Gross said the show creators were helping her fulfill her goal of getting yoga programs into every American high school.

"Yoga has nothing to do with religion. It's a way to move," Gross said. "For students who are stressed, it's a way to breathe and relax."

Boca High has offered a yoga elective for four years. There were 35 students in the first class; this year, there are 150 in three classes.

At the same time, interest in yoga is expanding across the country. A 2012 survey by Yoga Journal reported 8.7 percent of Americans practice yoga, up from 6.9 percent in 2008. Most practitioners are youthful, ranging in age from 18 to 44, the survey showed, while 82 percent are women.

Junior Eryka Botelho said many Boca High students thought yoga was just for girls until the yoga class made a YouTube video that showed the class included football players who talked about its benefits. Several students said the wave also changed their perceptions.

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Students participate in 'yoga wave' on Boca High football field