After learning Ashtanga Yoga’s Sun Salutation A , it’s time to learn the poses in Sun Salutation B. It begins with a pose called Fierce that may look easy but is a killer move for your thighs and glutes when done correctly. It also strengthens your core and stretches your calves, so it’s an essential move for runners and high-heel wearers alike. Sanskrit Name: Utkatasana English Translation: Fierce Pose Also Called: Chair Pose Stand with your feet together in Mountain Pose . Bend your knees and lower your hips as you raise your arms overhead. Focus on sitting back into your heels to relieve pressure from your knees and to target the thighs and glutes. Tuck your tailbone in and engage your abs , keeping your spine straight. Roll your shoulder blades back and down away from your ears to release any tension in the neck or upper body, and gaze up toward the ceiling. Stay like this for five breaths.

If dairy products don’t sit well with your belly or you choose to eat a vegan diet, then you can still satisfy your chocolate cravings. Although milk chocolate is made with dairy, many dark chocolate products are not. Just be sure to read the label before indulging in any chocolatey treat. I’ve done the legwork for you and gathered a list of my favorite dessert products and recipes that don’t contain a drop of milk, butter, or cream. Use vegan chocolate chips and whip up a batch of vegan chocolate mouse made with this simple three-ingredient recipe. Endangered Species makes a few varieties of dairy-free dark chocolate including Dark Chocolate With Cranberries and Almonds, Dark Chocolate With Mint, Dark Chocolate With Blueberries, and Dark Chocolate With Espresso Beans. Get baking and prepare these decadent vegan brownies made with a secret ingredient: spinach. Top with fresh fruit puree or enjoy it on its own. If you prefer a crunchy cookie, then bake up a healthier, vegan version of Thin Mints . See more dairy-free chocolate ideas after the break!

No matter how much moola you dropped on your yoga mat, you want it to last and offer you a smooth and injury-free yoga practice. There’s not a whole lot that goes into caring for your mat, but here are three things you should never do. Lather up: New mats often come with a rubbery or plastic-y odor, so of course your first instinct is to give it a thorough cleaning. Using too much soap can leave a slippery film, so the next time you hop on your mat, it might be dangerously slick, putting you at risk for falling on your asana injury. Use this technique instead: dip a washcloth in a solution of two cups of warm water and four drops of dish soap, and lightly rub the mat. Don’t scrub it with a rough sponge as this can cause nicks in the smooth surface and lead to holes. Then hang the wet mat over your shower rod to air dry. Leave it rolled up: After a sweaty yoga class, you wouldn’t ball up your wet outfit, store it in your yoga bag, and then slip it on for your next class, so why is it any different with your yoga mat? It’s never a good idea to keep your mat rolled up after a sweat session. The moist, dark environment is bacteria and mold’s favorite hangout spot and I doubt you want to practice on a mat covered in that kind of unhealthy growth. It’s OK to roll it up right after class, but as soon as you get home, hang it over a door or banister and allow it to fully dry out before rolling it up again. Lend it out: You’re such a kind and thoughtful yogi, you’re even willing to let someone borrow your mat. Stop right there. While it’s good karma to share with others, I’m sure sharing germs isn’t what you had in mind. Even your dearest friend can give you a cold, so it’s best to encourage others to buy their own mat to ensure everyone keeps their germs to themselves. Source: Flickr User mikecpeck

The Kentucky Derby is this weekend, which means lots of Southern-style celebrations surrounding a horse race that’ll be over before you can blink. But donning a wide-brimmed, fully decked out hat and imbibing mint juleps isn’t the only way to pay homage to the all-American event.  Why not celebrate the Kentucky Derby with a few equine exercises too? Here are four exercises that are inspired by the horse! Horse stance : This basic martial arts pose is called the horse stance because it mimics the position you get into when you ride a horse. Holding the wide stance while bending your knees works your quads, so it’s the perfect simple exercise to strengthen your legs ( try this slight variation if you want to incorporate it into a yoga sequence). Horse-riding pose : Also called a high lunge or equestrian, this straightforward yoga pose is perfect for the beginner. The pose stretches your legs and arms as you move into a lunge and hold, which makes it a great hip-opening and leg-strengthening exercise. Horse pose : For a more challenging yoga pose, try horse pose, also called Vatayanasana . This intermediate-to-advanced yoga pose involves moving from standing and other positions with one leg in lotus, so it helps open your hips and strengthen your legs. Horse biting tail : This kneeling twist exercise works your abs and torso. Begin on all fours and twist from one side to the other, like you’re going after your own tail.   Source: Flickr User si_si_ay

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Just about as common as Downward Facing Dog, Upward Facing Dog pose, or Up Dog as I like to call it, not only elongates and increases flexibility in your spine, but it’s a great pose for opening your chest, throat, shoulders, and the front of your thighs. When doing this pose, try not to tense your glutes or crunch your lower back. If it hurts your wrists to have so much weight in your palms, make sure to activate your fingertips rather than putting all your weight into the heels of your palms. Sanskrit Name: Urdhva Mukha Svanasana English Translation: Upward Facing Dog Pose Keep reading to find out how to get into Upward Facing Dog.

In celebration of Arbor Day this Friday, I can’t help but think about the peaceful and majestic Tree pose . If you’ve mastered the basic pose already, here are some ways to challenge your Tree. Arch: When doing the traditional Tree pose, balancing your torso straight over your standing leg allows you to stack your bones on top of each other to create a stable pose. Make balancing on one leg harder by leaning toward your bent knee , resting your forearm on your thigh, and gazing up toward the ceiling. Aside from strengthening your legs, you’ll also feel a deep stretch on the side of your torso. Twist: While in Tree pose, twist toward your bent leg, resting the opposite hand on the outside of your knee. Extend your other hand behind you and gaze over your shoulder for a nice spinal twist. Stretch the upper back: Traditionally, the palms are pressed together in front of your heart center, or the arms are lifted overhead. For a variation, cross one elbow over the other and then bring your palms together, just as in Eagle pose . This variation offers a wonderful stretch for the upper back and shoulders. Turn your Tree on its side: The next time you’re in Sage (side plank), balancing on your hand and the outside edge of your flexed foot, lift the leg that’s on top into the air, bend the knee, and – you guessed it – come into Tree. This variation, appropriately named Sage Tree , targets your upper body, core, and hips all at the same time. Close your eyes: While in regular Tree, or while trying one of the above variations, try closing your eyes. It allows you to bring your awareness inward and focus on your breath, which can help you stay balanced.

Even with money to spend on exclusive gyms and in-demand trainers, some celebs still choose running. And we’re talking serious running. See what some of Hollywood’s leading ladies have to say about the old-school cardio workout they love, from running every single day to finishing marathons. View Slideshow ›

As beings who walk with their heads stacked over their feet, it’s no surprise that going upside down in your yoga class scares the om out of you. Fear of falling, neck or other pains, and the sheer oddness of seeing the world from a whole new perspective can make inversions lowest on your list of faves. If you get upset whenever your teacher suggests headstands , forearm stands , or handstands , here are some tips to help you start loving these beneficial inversions. Get Buff When you first learned to walk, you practiced leaning on objects and walking along furniture to build your leg strength before you were able to walk upright on your own. The same needs to happen if you want to hold yourself in an upside-down position. Since our upper bodies aren’t used to supporting the weight of our lower bodies, it’s important to strengthen your core, upper back, shoulders, arms, and even the muscles in your hands and wrists to feel strong and stable enough to take a stab at a headstand or handstand. Target these muscles on your mat by doing these upper-body toning yoga poses , like Sage and Crow, and using these arm-strengthening tips during your next class. Move Your Mat It’s perfectly commendable to tackle inversions in front of a wall and/or with a spotter, so don’t be bashful about pulling your mat up to a wall or asking your instructor for a hand. This will relieve your anxiety about falling, which is often a huge obstacle that prevents people from trying inversions in the first place. Once you have some experience with safely holding yourself upside down without falling, you’ll have the confidence to try it out on your own. Keep on reading for more tips on conquering inversions.

Hello Spring weather, goodbye gym? Maybe you’re ditching your favorite indoor cycling class because you’re biking in the park, or perhaps you’re skipping your regular treadmill session to hit the outdoor café with some friends. Besides warmer weather, now is also the time of year when New Year’s resolutions start to fizzle. Whatever the reason, Spring can definitely affect how we use our gym memberships. Do you have a gym membership you don’t use? Are You Not Using Your Gym Membership? Yes, because I’ve been exercising outside instead. Guilty. I’m paying and not exercising there or outside. Yes, but I’m keeping it because I plan on using it in the Summer. No, I have a membership and go regularly. I don’t have a gym membership.