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>>> WELCOME BACK, OKAY, WE'RE IN THE MIDDLE OF A YOGA CRAZE, EVERYBODY THINKS IT IS THE BEST WAY TO STRENGTHEN MOVE, BUT THERE CAN BE SERIOUS INJURY.
HERE TO SHOW US THE RIGHT WAY, JORDAN MALLA, WELCOME.
>> THANK YOU.
>> OKAY, I HAVE TO SAY ONE I'M OF THE PEOPLE WHO HURT HERSELF DOING YOGA, I HURT MY SHOULDERS, I HURT MY HIPS.
THAT IS REALLY ONE OF THE THINGS THAT CAUSED ME TO DO THE SEGMENT, BECAUSE I WANTED TO DO THINGS RIGHT.
>> I AM SO HAPPY YOU ASKED ME TO BE HERE BECAUSE THAT IS MY SPECIALTY, HELPING PEOPLE DO IT RIGHT.
>> SHOW ME, SHOW ME.
>> ONE OF THE MOST COMMON POSES IS DOWNWARD DOG, AND IT IS THE MOST COMMON -- >> SHOW ME.
>> COME ON DOWN TO ALL FOURS, HANDS AND KNEES, AND SPREAD YOUR FINGERS AND TUCK YOUR TOES UNDER LIKE YOU HAVE BEEN.
AND WHAT YOU WILL DO IS TAKE A FULL INHALE, AND ON THE EXHALE, PRESS YOUR KNEES, THE MOST COMMON THING, THEY TRY TO STRAIGHTEN YOUR LEGS, WALK YOUR HAND, BEND YOUR KNEES, THAT TAKES THE HAMSTRINGS OUT OF THE EQUATION, THEN STICK YOUR BUTT UPWARDS, THAT IS DOWNWARD FACING DOG, WHEN YOUR HAMSTRINGS ARE NICE AND OPEN YOU CAN GET YOUR HEELS TOWARDS THE FLOOR.
>> YOU KNOW WHAT I USED TO DO, I USED TO GO BACK AND RIDE BACK ON MY HANDS AND LEGS.
>> YOU DON'T WANT TO DO THAT BECAUSE THAT ACTUALLY PULLS AND ROUNDS YOUR LOWER BACK.
MOST PEOPLE INJURY THEIR SHOULDERS WHEN THEY GO DOWN TO THE FLOOR.
SO KEEP YOUR HANDS PLUGGED INTO THE FLOOR.
>> I DON'T KNOW IF I CAN.
>> YOU GOT TO DO IT, TURN YOUR HANDS OUT A LITTLE BIT.
>> IS THAT IMPORTANT? >> YES, THAT IS VERY IMPORTANT FOR THE ALIGNMENT OF THE SHOULDERS, THEN LOWER DOWN TO THE FLOOR, LIFT YOUR CHIN.
THE NICE THING IS, YOU DID IT KEEPING YOUR SHOULDER BACK.
IT MAKES IT MORE DIFFICULT, SO INSTEAD OF DOING THE POSE LIKE THIS YOU ACTUALLY WANT TO DRAW YOUR SHOULDERS BACK LIKE THAT.
SO IF YOU LOWER DOWN TO YOUR KNEES -- >> AND KEEP YOUR FACE UP.
>> THAT IS ENOUGH WORKOUT FOR MY ARMS IN ONE DAY.
>> ONE MORE, COBRA POSE, WHAT MOST PEOPLE DO IS BRING THEIR SHOULDERS UP TO THEIR EARS.
WHEN YOU BRING YOUR SHOULDERS AND ROLL FORWARD IT ALMOST FEELS LIKE IT IS A RAINY DAY.
>> SO PEOPLE DO THIS.
>> SO INSTEAD, BEND YOUR ELBOWS AND DRAW THE FRONT OF YOUR SHOULDERS BACK, THERE YOU GO, THAT IS EVEN BETTER.
AND HUG YOUR LEGS TOWARDS EACH OTHER.
KEEP PLUGGING YOUR HANDS INTO THE GROUND.
I'M GOING TO HELP YOU DRAW YOUR SHOULDERS BACK, JUST LIKE THAT.
>> THAT IS A GREAT STRETCH.
>> EXACTLY, AND THEN YOU CAN STRETCH BACK TO DOWNWARD FACING DOG.
KEEP YOUR KNEES PRESSED BACK.
>> THIS IS NOT AS EASY AS IT LOOKS, I HAVE TO TELL YOU.
>> YOU KNOW WHAT? TO DO THE YOGA, THE PROPER ALIGNMENT, TAKES MORE WORK.
THAT IS WHY PEOPLE END UP RUSHING AND GET INJURED.
>> AND IT IS NOT AS SEXY, REALLY, I DON'T WANT TO WORK OUT IN FRONT OF MY BOYFRIEND, BECAUSE EVERYTHING HANGS ALL OVER THE PLACE.
>> WHEN YOU DO THE THINGS WITH THE PROPER ALIGNMENT, YOU FIND THE STRENGTH, THE PRACTICE IS BALANCED AND THEN YOU BRING THE BALANCE BACK INTO YOUR LIFE.
>> WELL, I THINK THE BIG THING IS A LOT OF PEOPLE RUSH THROUGH IT.
I SOMETIMES RUSH THROUGH IT, BECAUSE OH, I HAVE 30 MINUTES TO WORK OUT.
AND I WANT TO GET THIS IN THERE AND GET IT DONE.
I HAVE EVERY MOVE I WANT TO DO.
SO I THINK OFF THE TOP YOU NEED TO TAKE THAT DEEP BREATH, TEN SECONDS IN, TEN SECONDS OUT.
I EVEN CUT SHORT ON THAT, YOU KNOW, AND I THINK REALLY JUST HAVE TO TAKE THE TIME, YOU HAVE TO KNOW YOU'RE PUTTING THIS TIME ASIDE.
YOU HAVE TO GO SLOW AND EASY AND MOST IMPORTANTLY NOT HURT YOURSELF.
>> THAT IS THE KEY.
AND YOU KNOW WHAT? LEAVE IT TO YOUR WORKOUTS AT THE GYM FOR MAKING IT HARD AND FAST, LEAVE YOUR YOGA PRACTICE FOR SOMETHING THAT IS MINDFUL, OPENING YOUR HEART AND BODY.
SO IT IS THE WHOLE WELLNESS PIECE ALTOGETHER.
>> PERFECT, THANK YOU, JORDAN.
>> SUCH A PLEASURE.
>> I WILL INCORPORATE THESE THINGS, AND SO WILL YOU.
>>> UP NEXT, MY CO-HOST OF "FOX >>> UP NEXT, MY CO-HOST OF "FOX AND FRIENDS," STICK AROUND.
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