Tour de Nebraska is blessed to have the "The Tidball Sisters" host free yoga ever day, Wednesday through Saturday at 3 pm. From the yoga sutras, Amy Bidrman & Ann Kaseman: sthira sukham asanam means steadiness and ease in posture and is a guide for yoga asana practice. 1) Breath is never compromised. Let your breath guide you in and out of postures. If it becomes short or disturbed, come out of that particular movement until you can breathe freely. Ask yourself, “Are you moving in sync with your breathing?” “Is your breath calm and smooth?” 2) Be mindful of your thoughts as you practice. Where is your attention placed? The mind will wander to thoughts and images; the practice is to return focus to the body and the breath, without judgement. A sense of calm and self-awareness increases when thoughts are focused. 3) Is there a balance of stability and a sense of ease as you perform the poses? Every posture can be modified for accessibility. Not a goal oriented practice toward certain physical shapes (although improving flexibility, strength, endurance and balance are wonderful side effects) but an inward practice to access calm, increase self-awareness and improve life perspective. 
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Hamstrings – standing, kneeling, seated and supine forward bends
Upper Back and Shoulders – twists Hip Flexors - lunges, bridge/camel/cobra/sphinx Hips, Gluts, IT band – pigeon pose Adductors – butterfly pose Quads, Hip Flexors – hero pose Ankle stretches– circles abidrman@yahoo.com annkaseman2002@yahoo.com Yoga Sisters Teach Yoga to Cyclists 
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Ann Kaseman and Amy Bidrman are "the Tidball sisters" and have both been practicing yoga since the late 1990's. Their practices have been a constant and steady presence in their lives as their families grew and as they maintained busy schedules combining work and play. They have also competed in local, national and international masters swimming events and in recreational cycling and running events. With their combined experience in both strength and conditioning as well as rest and recovery, Ann and Amy are representatives for healthy living.