You have the power to do anything, land your dream job, win a tough tennis match, lose those nagging 5 pounds.
 So what's stopping you? Maybe you lack confidence, lose your focus or give up easily. You know the drill: after an hour at the gym, you catch a glimpse of those thunder thighs in the mirror and, in a fit of hopelessness, head home to become one with a pint of ice cream. The key to avoiding such selfinduced downfalls is to clear your body of
negativity and learn to feel good about yourself, says Scott Cole, a renowned international fitness consultant at Voight by the Sea in Santa Monica, California, and founder of Millennium Fitness, a total mind-body fitness program. "If you hate your body, it will rebel," Cole says. "Love it, and it will respond in kind."
When Cole developed his 8 Poses of Empowerment, he was inspired by his sister Linda, a diabetic, who died in 1988. Cole blames her death, in part, on low self-esteem.
"Because Linda felt bad about herself and her body, she turned to overeating and other things that were bad for her diabetic condition," he says. Each of these poses has a deeply symbolic meaning, and together they're meant to help peel away the layers of emotional baggage that can hold us back. "Movement allows you to tap into and express your deepest emotions," says Ann Cowlin, a movement specialist in Yale University's athletic department and assistant clinical
professor, Yale School of Nursing and founder/CEO of Dancing Through Pregnancy, Inc. "Sometimes your body is able to say what your mouth can't."
According to Cole, the moves won't serve as a panacea for your problems, but the resulting clarity may help you to cope better with difficult situations. As you flow through the poses, use breathing to deepen your awareness of your body, thoughts and emotions. You also may gain a better sense of balance, strength, and confidence.
Cole describes his poses as a moving meditation for the body. What better way is there to improve your performance in the gym, on the playing field or in life?
As you gently flow through the Poses like a slow, deliberate dance, use Breathing to help you become aware of your body, thoughts and emotions.
 GROUNDING
Stand with feet slightly wider than shoulder- width apart, arms relaxed by your sides. Contract your quadriceps, bend your knees and sit back in a q u a r t e r s q u a t , keeping your back straight. Reach forward between your thighs, arms straight, and point diagonally to the floor, palms down.
This pose is about feeling grounded and connected to the earth. Your legs are your foundation, connecting you to the outside world. The soles of your feet are firmly planted, like a tree spreading its roots. Feel the energy of the earth flow into your body.
CENTERING
From the Grounding pose, roll your hands over each other as if you were scooping energy from the ground; slowly straighten your torso out of the squat and into a pliČ; keep knees slightly bent, torso upright and tailbone pointing down, toes turned outward. Once in position, touch the fingertips of both hands together in front of your abdomen, elbows slightly bent and out to your sides. Invite the ground's energy and power into your body. Let it flow through
you, settling in your abdomen. As your hands come to rest at your abdomen (your power center), draw the energy in through your fingertips. As you breathe, imagine your abdomen releasing tension.
LIFTING
Straighten your legs and rise up onto the balls of your feet while lifting your arms sideways to shoulder height; keep arms straight and palms facing down. Energy is being lifted to create abundance in all areas of your life. Lifting opens your rtunity. Let go of expectations (i.e. when you try to control situations or expect a certain result). See the world without judging it, and invite a feeling of exhiliration and confidence into your entire body. Think
to yourself, "Anything is possible."
EMBRACING
Lower your heels to the ground and bend your knees slightly as you bring your right hand over your heart and place your left hand on the outside of your upper left hip. Slowly rotate your torso and head to the left. When you repeat all 8 poses a second time, place your right hand on your right hip and rotate to the right to embrace the other side.
This pose symbolizes self-appreciation and love. Visualize energy surging through your hands, which feel warm as you pass the energy to your heart and internal organs. Feel good about yourself and your body. Allow your energy and power to give you a sense of warmth and security.
The poses help peel away the layers of emotional baggage that hold most of us back.
BALANCING
Swing your right arm, followed by your left, up and overhead in a circular motion, moving from left to right. Shift your body weight to your right leg and bend your left knee, lifting your left foot off the ground. As you balance on your right leg, bring both hands in fron of your torso, elbows bent. palms facing each other as if you were holding a ball. Note: When you repeat the 8-pose sequence, reverse the arm movement and balance on your left leg.This pose
represents a perfect balance of emotions, energy, and goals. When you are in balance and all three flow together, the energy flows easily. As you inhale, visualize a specific goal. Notice the impact it has on your body. Does thinking about it cause you to lose your balance? What are the other areas of your life that set you out of kilter in a relationship, your job, your body, or your weight? When you exhale, let go of your expectations and fears so you can
regain your balance.
EXPANDING
Place your left foot down next to your right and rest the palms of both hands on the upper portion of your buttocks, fingertips pointing down and elbows bent. Bend your knees as you gently lean back, so you're looking up at the sky; but not, losing your balance; keep your neck and shoulders relaxed.
This pose represents personal growth. Physically and emotionally, you're in a very vulnerable position. Learn to trust yourself and your body. Do you resist change because it makes you feel vulnerable or because you're afraid of failure? Look at it as a challenge. Open yourself up to it. The way you approach difficult situations, and eventually overcome them, only makes you stronger and wiser.
RETURNING
Slowly straighten your torso until you're standing upright. Bend your knees and lean forward from your hips into a tucked position. Place your elbows on your thighs, just above your knees; arms are bent, palms facing in and fingertips touching your forehead. Keep your back slightly rounded and shoulders relaxed.
This pose represents returning to the womb, where life begins. Feel the connection between your legs, arms, torso, and head. Be aware of yourself and your body, and try to appreciate all that you have. Feel your life force as you inhale and exhale.
RELEASING
Straighten your legs and torso, and lower your arms to your sides. Take a large step to the side with your left foot; feet are wider than hip-width apart, toes slightly turned out. Bend your knees as you lift your arms upward in a wide 'V,' palms facing up. Release all expectations, fear and selfdoubt into the air. Hold on to your exhilaration and joy. Trust yourself and your choices. Your body is a temple; honor and adore it.
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