Always stretch after your cardio or weight training, never before. Your muscles need to warm up before you can safely stretch them. A cold muscle will tear easily. Save stretching for the end of your workout in order to avoid injury and spend about 10 minutes targeting the muscles you used.

STAY COOL in Yoga. These mats from Gaiam are all under $25. www.Gaiam.com

I’m officially putting the headstand back on your radar. Unless you practice yoga, it’s probably been a while since you’ve attempted this pose. FYI, a keg stand doesn’t count. It’s time to reconnect and find out why headstands are so good for you. Here are some reasons why:

Improves blood circulation and helps reset the heart.

Creates space between the organs in your body and relieves pockets of compressed tissue.

Stretches your legs, stomach and spine.

Strengthens the spine, neck, wrist, arms and shoulders as they work together to support body weight.

Improves body balance, posture and strengthens the core.

Releases back pain.

Resolves restless leg syndrome.

Reduces vericose and spider veins.

Aids in digestion.

Reduces insomnia

Relieves emotional stress and calms the brain.

Enhances awareness, sharpens attention and improves the memory.

How are you celebrating the 4th? The Lululemon store in Union Square invites you to a complimentary, hour-long hatha yoga class in the store’s Sunshine Studio with Netri LaLumia, co-director of Yoga Yoga.  Hatha is a form of yoga that promotes alignment, strength and flexibility. And you can always drink yourself silly afterwards! Time: 9am - 10am (Please arrive 10 minutes early).