Here’s a quick how to video to help you with your Upward dog if you are new to the practice. If you are an advanced yogi, you might learn something new as you review the pose with a beginner’s mindset.

To kick start your summer shape up, Sokenbicha is giving away a case of their SHAPE tea blend and a yoga mat to one lucky winner! To enter to win, Follow @SokenbichaTea &@thebendigirl on Twitter, share this blog post and include the @SokenbichaTea @thebendigirl handles. You have until the end of the month, so you can share this post as often as you’d like for added chances to win.

30 Rock Abs: 8 Yoga & Pilates Exercises I Used for My Guest Appearance

Well that day has arrived! I flew in to St. Kitt’s just yesterday and hopped on a boat to the island of Nevis where I was welcomed by the most amazing staff at The Four Seasons hotel. I still have to pinch myself that I am here. I’m sitting in a Cabana on the beach typing this blog post looking out at the water and soaking in my incredible surroundings.

I am here for part work/part pleasure. I am teaching yoga for a girls getaway retreat; but also getting pampered myself, and partaking in all of the amazing activities.

Cycling with a famous Nevisian triathlete.

Practicing and teaching yoga at the Spa.

And, getting an incredible outdoor massage in the gardens as well as a reflexology treatment by the Spa pool.

I can’t wait to sample Mango’s organic menu sourced by the local Nevisian farmer Mansa tonight!

I’d write more; but it’s time for my afternoon nap…I will fill you in on more tomorrow.

On most of my DVD and magazine shoots, I have a hair and make-up artist; but when I went to Paris to shoot my CoachClub videos, I was my own make-up artist. I used all the techniques and tricks I had picked up over the years from the various awesome make-up artists I had worked with on sets.

First, start out with a clean face, then prep with a good moisturizer followed by a primer. The primer fills in fine lines and helps the foundation last. I used Maybelline Instant Age Rewind, it’s inexpensive and works really well.

Second, use a good foundation and apply it with a foundation brush or sponge. Make Up Forever is good for HD camera; but I also think Sephora has great foundations. Just make sure you find the right tone for your skin. I’ve heard it’s better to stick with yellowish not pink tones when choosing a foundation.

Next, I do my eyes. I use an eyelid base from Laura Mercier which I love! It really does help lighten my lids and keep my eyeshadow on. On top of the eyelid primer I brush a light eyeshadow all over my lid, Naked Lunch by MAC is the one I’m using now.

In the crease of my lid on the corners I use a darker color, such as Trish McEvoy’s Sugar Plum, Rose Quartz, or the two blended together. I line my upper lid with a Rich Brown powder and fine edged brush. I also use the Rich Brown on my bottom lid; but not to the very inside of my eye, only about half way in. It is always important to fill in the brow as well. I use Lancome natural blonde powder pencil, it’s really great since it is a blend between a pencil and a powder so it looks natural and is easy to brush through.

I clean my under eye with a damp Q-tip (since some of the powder may have fallen there); and then I use Yves Saint Laurent Touche Eclat to cover any dark circles and brighten under my eye. I dust MAC Blot Powder under my eyes to set the concealer. I powder my entire face with it, as well–especially my forehead, nose and above my lip.

Finally I apply some blush, MAC warm soul or a more pinkish tone sometimes. I line my lips with Lancome Bronzelle lip liner and throw some tinted gloss (Bobbi Brown Punch Tint is a good one) over top of it, and I’m all set.

I found this usually took only 20 minutes at most. When I have the time some mornings here in NYC, I will add the eye base and a little light shimmer to my eyelids and pencil in my brows. I think with make-up, though, usually less is more. On camera, and with all the bright lights, more is needed; but actually not too much more. This routine could work for going out with my husband on our Friday night date nights or for a business meeting (when I’m not just in workout clothes!). I’d love to know any make-up secrets you’ve learned or use daily. Let me know your thoughts and I hope I’ve shared some helpful tips as well.

If you are newer to Yoga, this pose is practiced in most all forms of Asana (the physical practice of Yoga). Here is a brief how to video:

And for longer flows, check out my app!

I had the opportunity to go to Victoria’s Secret Live: Very Sexy for Spring 2012 event a few weeks back. Here are some secrets Top VS models Miranda Kerr and Erin Heatherton had to share for staying slim in a healthy way; and how to glow from within.

1. Do Yoga! Miranda Kerr is a big fan of yoga, not only for the physical benefits but also the spiritual and mental benefits.

2. Eat healthy, but enjoy your life. Miranda really walks the walk. She eats organic foods, lots of fruits, veggies, lean proteins and some wholesome carbs (sweet potatoes, rye toast, etc) as well as nuts and seeds. She makes room to indulge in some dark chocolate, though as well. Erin eats healthy, too; but also loves to go out for drinks with friends and dance. A glass of champagne or red wine is good for us every now and then!

3. Exercise regularly. Both Erin and Miranda have trainers they work with; but they also are active in their lifestyles. Miranda says chasing after her fourteen month old son, Flynn, is a workout in and of itself. She loves to cook healthy food for her son and husband too. Yes, even cooking and preparing your own food can count as activity! Erin was a former athlete and a star basketball player in High School. She mixes up her fitness regimen (when I’ve done yoga/Piates sessions with her, I’m super impressed with her body awareness); and she makes sure to do something daily, even twice a day sometimes! She finds classes to take or workouts to do wherever she travels. She discovered Pure Barre on one of her trips to New Orleans and had the founder, Carrie Dorr, show us some moves the night of the VS event.

4. Give back. One of the coolest things I noticed about both Miranda and Erin was their interest in helping others and giving back to the community. Miranda founded her own organic skincare line, KORA organics, and wants to “inspire people globally to nurture their bodies, embrace their unique beauty and understand the benefits of using organic skincare.” Erin supports Victoria’s Secret photographer, Russell James charity, Nomad Two Worlds. The two of them both spoke at the event about community and the importance of supporting and promoting people and artists from marginalized countries around the world.

The night also included tips from celebrity nutritionist Oz Garcia and hair and make up tips from Celebrity Makeup Artist Meredith Baraf and Hair Stylist Italo Gregorio. Victoria’s Secret has a great make up line and I personally swear by their take it all off make-up remover wipes.

Beauty really does come from the inside out. It is important to take care of our entire being, from the food we eat, to the way we move, to how we contribute to society. To quote Erin, “One of the most important things I’ve learned in modeling is that when you love and embrace yourself it radiates, and that, to me, truly defines beauty.”

Here is a simple cat/cow pose that you can do to loosen up your neck, shoulders and back. It also tones the core region, back, and arms as well as helps us begin to link the breath to the movement. Let me know your thoughts! And for some fun full length flows check out my app…there’s a free wrist and shoulders workout to alleviate tight necks, wrists, shoulders and backs.

Close Up: Ankle-to-Knee Stretch

Setup: Sit tall with legs straight out in front of you.

Begin the move:

1. Fold your left leg so your shin is parallel with the front of your mat.

2. Fold your right leg and place your shin directly on top of your left shin so your ankle rests on your knee.

3. Keeping both feet flexed and shins stacked, hinge forward from your waist and fold out over your legs, holding for 5 to 8 breaths (or as long as you can stand it).

Tips: Make sure your top ankle doesn’t sickle. Breath deeply. Keep the arch out of your lower back and your shoulders relaxed.

Modification: Sit up tall with your hands on the floor behind you. Place your left foot on the floor bending at the knee, then place your right ankle on top. Sit up tall and feel the stretch in your outer hip, inner thigh and lower back. Or, if you are nursing a knee injury, lie down on your back and do Thread the Needle.

Advanced: If your hips are super-open, slide your top foot off your bottom knee (think of an old fashioned typewriter) to enhance the stretch

Let me know your thoughts!