I found this great pic that includes asanas that target the muscles we use during a run.  These stretches would also be helpful after a hiking or cross country skiing. Hope this helps all my running friends and family!
Low Runner's Lunge
Split Leg Forward Fold or Separated Leg Head to Knee
Bent Knee
Baby Pose
Pigeon
Upward Facing Dog
Squat
Reverse Process

web: https://twitter.com/ynspirations/status/377538243077873666/photo/1

This was the year of chocolate Christmas presents.  My favorite was dark chocolate cornflake pieces.  Dark chocolate is good for us.  An article from Yoga Journal states that dark chocolate has 14 times more antioxidants than broccoli!! An article from WebMD states that dark chocolate can lower blood pressure.  The article notes research on dark chocolate's benefits.   Reader's Digest says dark chocolate helps prevent heart disease, improves mood, and helps protect our skin.  All this makes a good case for eating more dark chocolate, but Woman's Health recommends limiting dark chocolate intake to 7 ounces/week or approximately 4 bars. 
What are your favorite recipes or sources for dark chocolate?




References:
http://www.webmd.com/diet/news/20030827/dark-chocolate-is-healthy-chocolate
http://www.womenshealthmag.com/health/benefits-of-chocolate?page=0
http://www.rd.com/health/healthy-eating/3-health-benefits-of-dark-chocolate/

I have been making many long trips to visit many family over the last month.  One day on my way home, I saw one of those orange construction signs along the side of the road that read "SHOULDER WORK".  Though I realized that the sign was referring to the edge of the road, I thought of MY shoulders.  So I put my hands on the steering wheel at 11 & 2, with shoulders/arms relaxed and did some shoulder raises, inhaling up, exhaling down. Then I did some slow shoulder circles.  Lastly, I inhaled shoulders forward and back.   The biggest challenge was keeping my eyes and focus on the road! I felt so refreshed after this little yogic practice.  The last hour of my  21/2 hour drive went so fast!  I felt refreshed and more focused on my driving.  I found myself sitting more upright too!