Living with Harmony ~ A Blog for your Mind & Body

Strength Exercises with Toning Balls – for the Back

Posted in Core/Fitness,How-To,Toning Balls by Harmony on January 29, 2010

Following are just two back strength training exercises that you can do with Soft-Weighted Toning Balls. For an added challenge you can do this on a Stability Ball (as shown).

One-Arm Row and Pullover

One-Arm Row and Pullover

One-arm Row on a Burst-Resistant Exercise Ball

Star by placing righ hand on top of a Stability Ball while holding a Soft Weighted Ball in left hand.  With feet shoulder-width apart, bend knees slightly and distribute weight evenly between right hand and feet.  Let left arm hand freeley below shoulder.  Draw up your elbow until the Soft Weighted Ball touches your rib cage.  Repeat.  Alternate arms after completing one set.

Pullover on Burst-Resistant Exercise Ball

Start in the seated position on the Stability Ball while holding a Soft Weighted Ball in each hand.  Walk feet out until the Burst-Resistant Exercise Ball is positioned at the shoulder blades and supporting your head.  Raise Soft Weighted Balls above chest.  Keeping your arms straight, lower Soft Weighted Balls Slowly behind your head until your arms are parallel to the floor.  Raise Soft Weighted Balls back over chest.  Repeat.

The model in this photo is using phthalate-free toning balls and burst-resistant stability balls by Natural Fitness Products.  We offer a variety of environmentally-friendly products by Natural Fitness and other manufacturers.  We also carry standard PVC products, too, so we hope you check out our store for all of your options.

Important precautions to take when using the Natural Fitness Soft Weighted Ball

  • Use the ball over a padded surface.
  • Maintain control of the ball at all times to avoid injury.
  • While performing the exercises on the Natural Fitness Exercise Instruction Chart please follow the instructions carefully and be aware of your body’s limits.
  • Keep body in a stable position when performing the exercises.
  • Use the Natural Fitness Soft Weighted Ball in an open area,  free of interference of other equipment.
  • Always inspect the ball for damages before each use. Should any damage be found, do not use.

Chakra Meditation – 1st Chakra

Posted in Meditation by Harmony on January 25, 2010

The Muladhara/The Root Chakra: Located at the base of the spine. This is where your survival instinct comes from. It is also a source of security and grounding.    For a quick overview of the Chakras.

Enjoy the following two-minute long video on the First Chakra – the Root Chakra.

Stability Ball – Buttocks

Posted in Core/Fitness,How-To,Stability Ball / Yoga Ball by Harmony on January 22, 2010

A couple of weeks ago we shared some exercises that could be done with a Stability Exercise Ball for your core. Today we’ll add some more exercises, but these will work your glutes or buttocks.

General Instructions

  • As with any exercise product or program, consult your physician before beginning.
  • Be sure to warm up before each exercise.
  • Follow the instructions.
  • Keep your abdominal muscles contracted and maintain good posture at all times.
  • Breathe normally during the entire exercise.
  • Perform your exercise program slowly and increase the pace gradually.
  • Try to perform each exercise 8 to 12 times.
  • CAUTION: If you feel any pain, stop exercising and consult your physician.
Click to Enlarge or Print

Click to Enlarge or Print

If you do not already own a Stability Ball, and would like to purchase one, please visit our website to see the variety of exercise balls we offer.  You can purchase Stability Balls or Burst-Resistant Stability Balls at our store.  Remember, we offer an eco-friendly, phthalate-free PVC exercise ball and you’ll need to select a size right for you.  If you have any questions, please don’t hesitate to contact us (our email and phone number is available on our site).

Hugger Mugger Products Now Available

Posted in Company News by Harmony on January 20, 2010

We are excited to announce that we are now carrying several products by Hugger Mugger.

Check out the new Yoga Mat Bags by Hugger Mugger:

  • The Tapas Harness – an economical choice that is large enough to carry a mat and blanket, a bolster, or a combination
  • Recycled Paper Mat Bag – eco-friendly and spacious enough to fit some props with your mat, or your oversized mat comfortably
  • Simply Jute – eco-friendly and big enough to carry three rolled yoga mats, or a combination of mats and props
  • Big Tote for Men – not just for men!  Another roomy bag, this one is a top-loading drawstring bag
  • The Yoga Pro – for our Yoga & Pilates Teachers on the go – carry multiple mats and props to your teaching location

We’ve also added the Pure Mat – Mat & Gear Wash to our product listing.  Disinfect and restore the stickiness of your mat with these easy to use all-natural sprays – available in Lavender or Citrus.

We continually search for environmentally friendly products to offer you, so we’ve also added Hugger Mugger’s Cork Yoga Wedge, an 8-foot Hemp Yoga Strap, and the 10-foot Hemp Yoga Strap.

And, just because we all need soothing de-stressers in our lives, we’ve added Hugger Mugger’s Peachskin Neckroll.  The brushed fabric is soft as peach skin and is scented with soothing lavender, peppermint, and orange.  Hhhmmm.   It is filled with flax seed and buckwheat hulls and can be heated or chilled depending on your pleasure.

Meditation and Brain Entrainment

Posted in Meditation by Harmony on January 18, 2010

Following is an eight-minute video by using Brainwave Entrainment to help in the relaxation process.

Meditation Relaxing Music – kewego Relaxing music and entrainment for meditation and relieving stress. Relieve stress by listening to relaxing music that contains brainwave entrainment for relaxation. Video from mindfrolic

Here’s an exercpt from their website that explains a little about Brain Entrainment. For the full website article, click here.

What is Brain Entrainment?brainwave frequencies

When we refer to brainwaves we are referring to the electrical activity in the brain. Brainwave Entrainment is the process of stimulating this activity in the brain using powerful sound or light patterns. When your brain is presented with this consistant pattern it starts to synchronize itself to the pattern of sound. This synchronizing is related to mental states allowing you to enter the gateway to better concentration, meditation, creativity, changing behaviors, and more…

Read a detailed article about the effects of Brainwave Entrainment

Brainwave Entrainment has been used to help with:

• Relaxation
• Motivation
• Concentration
• Creativity
• Memory
• Deeper self awareness
• Learning
• Behavior Modification
• Energy and vitality
• Inspiration
• Intuition and personal insight
• Focus and attention
• Problem-solving
• Promoting long-term mental and emotional growth
• Clarity
• Stress
• Pain
• And much, much more…

Pilates Ab Exercises with a Pilates Band

Posted in How-To,Pilates,Pilates Bands by Harmony on January 14, 2010

The following four exercises focus on the abdominal muscles while doing Pilates exercises with a Pilates Band.  Pilates bands are also known as resistance bands or exercise bands and can be used in other stretching and fitness exercises as well.

We also carry a Video DVD called the Pilates Body Band Challenge. A Pilates band is included with that DVD. It’s a great way to get started!


Posted in Yoga by Harmony on January 13, 2010

In much of the world today, people do not shake hands when they meet. They may hug formally and kiss one another on the cheek, as in Eastern Europe and Arab states. They may bow softly, eyes turned to the ground, as in Japan and China. The Hawaiian greeting, termed honi, consists of placing the nostril gently beside that of the person greeted, a kind of sharing of breath, which is life and prana.

For Hindus, of course, the greeting of choice is namaste, the two hands pressed together and held near the heart with the head gently bowed as one says, “Namaste”.  In Sanskrit namas means “bow”, and te means “to you”.  Thus namaste means “I bow to you”.  The hands held in union signify oneness, the bringing together of spirit and matter, or the self meeting the Self.

The namaste gesture also acts like a simple yogic asana, balancing and harmonizing our energies, keeping us centered, inwardly poised and mentally protected.  It closes our aura, shielding us psychically.  In keeping us from becoming too externalized, thus we remain close to our intuitive nature,  our more expanded being.  It draws us inward for a moment.

*Excerpt courtesy of Hinduism Today

A Ritual of Honoring Your Inner Light

Like other significant rituals, namaste can become an unconscious gesture or it can be an ongoing opportunity for affirming life.  “As I walk this path of life, spirit embodied in physical form, opportunity presents kindred spirits I can honor.  I can recognize the Light within their physical form and that we share this earth journey”.  Not bobbing and weaving all day long, hands pressed together, but taking occasional sacred moments to remind one’s self and to share the knowing of life beyond the physical and what a celebration our time here on earth is.

Practice in front of a mirror.  Look into your face, your eyes, your heart, until you have a sense of your more-ness.  Place your palms together, bow slightly and honor your inner light.  In the midst of a stressful day, this simple practice can bring much needed dignity and balance.  Remember that from a place of honoring Self, you will treat others in like kind.  They will be impacted and as ripples on a pond, your whole world can be touched by the simple gesture of you honoring your Light, your beauty, your gift.

*from the CD cover of Namaste.  This CD offers soothing background music for your Yoga practice, plus a second CD offering a 15-minute guided Meditation session.

Yoga on the Ball – Strength Exercises

Posted in How-To,Stability Ball / Yoga Ball,Yoga by Harmony on January 12, 2010

The following video is just under four minutes long and will take you thru several nice exercises to build strength on the ball. Before starting the video, get your yoga mat and stability ball ready.

Meditation for Insomnia or Stress Relief

Posted in Meditation by Harmony on January 11, 2010

The following video is a meditation session for Insomnia Relief or Stress Relief by It’s only a little over four minutes long and would be a great way to quiet yourself whenever you feel the need.

Insomnia Relief and Stress Relief – kewego
http://www.SleepAudios.comFind fast and effective Stress relief and Insomnia relief, with Relaxation Meditation audios downloads, by SleepAudios. Litas relaxing voice has been helping people around the world reduce stress and sleep better!

Stability Ball – Warm Up and Abs

Posted in Core/Fitness,How-To,Stability Ball / Yoga Ball by Harmony on January 8, 2010

Here are some quick exercises on how to use a Stability Exercise Ball for warming up and for core or abdominal work.  This is a versatile exercise tool that people use as part of their normal fitness routines or to help with rehab or specific training for their sport.  It is also incorporated into Yoga poses and Pilates routines as well.  It helps to activate smaller muscles and just to add some fun and change into your practice.

General Instructions

  • As with any exercise product or program, consult your physician before beginning.
  • Be sure to warm up before each exercise.
  • Follow the instructions.
  • Keep your abdominal muscles contracted and maintain good posture at all times.
  • Breathe normally during the entire exercise.
  • Perform your exercise program slowly and increase the pace gradually.
  • Try to perform each exercise 8 to 12 times.
  • CAUTION: If you feel any pain, stop exercising and consult your physician.


Click on Image to Enlarge or Print

A stability ball is known by many names, including a Pilates Ball, therapy ball, exercise ball, and many other names.  It is important to note that there are different sizes of balls.  Which size you buy is determined by your height.  Visit our site and on each product page, you’ll see that we provide sizing instructions.

RollingSands Harmony sells three different kinds of exercise balls at this time.  The first choice is to decide whether you would like a Stability Ball or a Burst-Resistant Stability Ball.  The Burst-Resistant balls are made of a special material that won’t “burst” if punctured, but would slowly deflate instead.  The second choice to make is whether you would like a phthalate-free stability ball (eco-friendly) or a standard PVC material.

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