You don’t have to give up your running habit just because the temperatures drop during winter. In fact, most athletes prefer the chill of the cold while they run, and it comes with a range of health benefits as well. The American College of Sports Medicine states that it is safe to run in cold temperatures that go down to as low as -7 degrees Fahrenheit. As long as you wear the right clothes and take precautions, you can enjoy running and avoid illness and injury.

Now, if the conditions are dangerous (think icy roads or negative temperatures), you can always hop on a treadmill and remain indoors. If you have exercise-induced asthma, running indoors is better and safer than inhaling the dry, cold winter air too quickly. For most healthy athletes or running enthusiasts, though, running outside in the cold is safe. Continue reading to learn about a few health benefits of running in the cold. 

Benefits Of Running In Cold Weather

You don’t need to put on the giant puffer jacket and three layers of pants to go outside in the cold. The frigid air may not motivate you to work out, but the cold weather actually encourages the release of endorphins, the body’s natural mood boosters. That’s why a lot of people hop in ice baths these days! 

Going outside for a run in the cold may also help you combat the symptoms of seasonal affective disorder. Not only that, but running in cold weather also causes the body to burn more calories, as it has to work harder to maintain its core temperature. Studies have shown that running in cold weather can activate brown fat, which works to accelerate metabolism. That’s all great, but how do you stay warm while running in cold weather? We’ll detail that below.

Always Warm Up

When the weather is cold, the last thing you want to do is run out of the door without properly warming up. That brisk air is not kind to muscles that you don’t properly stretch and activate prior to exercise. The combination of cold weather and reduced air pressure causes joint tissues to expand, which ultimately restricts movement. Plus, you can easily experience spasms or cramps if you don’t properly warm up. Engage in dynamic stretching to flood your muscles with oxygen before your workout. Think of doing some range of motion drills, lunges, high knees, and butt kicks. 

Layer Up

If you know anything about being comfortable in the cold, layering is the ticket. The National Ski Patrol encourages people to wear moisture-wicking material against your skin, followed by an insulated middle layer, and then an outer shell to block the wind. When you layer appropriately, you can effectively protect yourself from wind chill. Moisture-wicking materials also prevent overheating! Runners like to wear polypropylene clothes when running because it helps to keep them dry and warm. You may also want to consider gloves, a beanie, headband, or earmuffs to keep your head/ears warm. 

Hydrate Properly

For some reason, people think that they only need to hydrate when temperatures are scorching outside. No matter the temperature, hydrating before, during, and after exercise, is crucial. You still sweat in cold weather and because the cold air is drier than warm air, hydrating properly will keep you safe during your run. You also breathe at a higher rate, which releases more moisture from the body. Aim to drink eight fluid ounces of water 20 to 30 minutes before your run, seven to 10 ounces every 20 minutes while running and another eight ounces 30 minutes after your run. Drinking water is great, but consider hydrating with electrolyte-rich beverages as well to regulate body temperature and keep energy levels up.

Protect Your Breathing

Even the most experienced of runners can experience breathing problems while exercising in the cold winter weather. Wind chill and temperature of the air will dictate whether or not you have to protect your mouth with a ski mask, muffler, or gaiter during your run. If the temperature drops to single digits, it is better to breathe through a mask or scarf, according to trainers. That will prepare the lungs for the cool air because you don’t want to hurt your lungs with frigid air. An expert tip is to wrap a lightweight scar around the lower face and nose. That isn’t as effective as a face mask, but it does the job. Lastly, breathe through your nose instead of your mouth to lessen breathing difficulties.

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Just like float therapy or ice bath therapy, cryotherapy has risen to popularity within recent years. More and more people are using cryotherapy to aid recovery and improve performance, from well-known celebrities and athletes to the average person. Although cryotherapy seems like a relatively new and exciting therapy, the use of cold temperatures to reduce pain is not a new concept. 

People around the world have used cold therapy to reduce pain, support healing, and elevate mood. Cold water therapy, like cold plunges and ice baths, involve brief stints in chilled environments. What differentiates cryotherapy from these other types of cold therapy is the duration and temperatures. A cryotherapy chamber, or cryochamber, is cooled at varying temperatures, typically between minus 200 and minus 300 degrees Fahrenheit. You can start with a warmer temperature of minus 130 degrees if that makes you more comfortable.

What Is Cryotherapy?

This type of treatment uses extremely cold air, typically by using liquid nitrogen or argon gas. Typically, liquid nitrogen is applied to a specific area to destroy abnormal cells, such as cancerous cells or tumors. Small-scale cryotherapy can include ice bath immersion or cryotherapy facials. The cry-chambers are full-body treatments that involve sitting or standing for two to three minutes. During this process you expose your body to freezing temperatures, wearing only socks, underwear, and gloves to protect your extremities. Continue reading to learn about the potential health benefits of cryotherapy. 

May Improve Sleep

Based on existing studies, cryotherapy may help improve sleep. One study out of China monitored middle- and long-distance runners and found that whole body cryotherapy (WBC) reduced inflammation and muscle damage post exercise. Researchers conducting that study also noted that subjects reported better sleep quality after WBC, when compared to other forms of cryotherapy. A 2019 study found that soccer players moved less during the night and reported better sleep after three minutes of partial body cryotherapy. Researchers speculate that cryotherapy activates the parasympathetic nervous system. This puts the body in a rest and digest stage and makes it easier to relax. 

Mood Enhancement

Although cryotherapy may improve muscle performance and recovery, it may also boost your mental health. The sudden drop in temperature when you step inside the WBC sparks the production of mood-enhancing endorphins, which make you feel more energetic and happier. Experts equate that rush to a runner’s high or that feeling you get when you take an ice cold shower. Cryotherapy may also boost your mood because it counteracts pain, releasing norepinephrine and adrenaline, which promote circulation and mobilization. More research is necessary to determine that link, though. 

Pain Reduction

You already know that applying cold packs or ice to a painful joint, for example, can help reduce pain. Similarly, applying a cold pack to an inflamed area after surgery can bring down the swelling and accelerate healing time. One report found that WBC is a great form of physical treatment for recovery from injuries, trauma, or overuse. A 2017 review included results from 16 studies and articles, citing evidence that improved recovery in athletes and athletic performance. Researchers noted that WBD did not cause any unwanted side effects.

Reduced Inflammation And Tissue Damage

In the same 2017 review that we just mentioned above, researchers noted that cryotherapy was able to reduce system inflammation. Additionally, WBC helped lower inflammatory markers for muscle cell damage. Although that review may have provided that evidence, not every researcher believes that cryotherapy fights inflammation. A 2014 review, for example, found that the evidence was weak in regards to activating parasympathetic response and altering inflammatory pathways. Another review, however, found that WBC was able to decrease proinflammatory cytokines and other markers of muscle tissue damage.

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We’re in it now, people! The hottest months of the year are upon us and you are either feeling dry heat or intense humid heat. No matter which heat is making you sweat, you’ve probably thought of different ways to keep cool. Wearing the right clothes, drinking plenty of fluids, and limiting outdoor activities during hot weather are common ways to stay cool. Have you thought about how your hair may protect you from dehydration and overheating?

According to new research that was published on June 6, 2023, scientists evaluated different hair types and found that curly hair provided the most protection for the sun’s heat. Researchers and anthropologists state that humans evolved in equatorial Africa, where the sun beams down overhead for most days of the year. Investigators behind the study wanted to understand how the heat generated hour after hour from intense sunshine affected the evolution of hair. Anthropologists found that tightly curled hair helped humans stay cooler and conserve more water. 

Curls Have Air Pockets That Aid Cooling

In order to simulate the extreme elements that our ancestors faced, researchers used a thermal manikin. This human-shaped model employed electric power to simulate body heat, allowing scientists to study heat transfer between human skin and the environment. Scientists also used human hair wigs of diverse textures to help get a better understanding of which hair type kept the body cool.

Scientists program the manikin to maintain a constant surface temperature of 95 degrees Fahrenheit (F), which is similar to the average surface temperature of human skin. The manikin was then placed in a climate-controlled wind tunnel. Scientists took baseline measurements of body heat loss by monitoring the amount of electricity required by the manikin to maintain a constant body temperature. The researchers then shined lamps on the manikin’s head to mimic solar radiation under four scalp and hair conditions. These conditions were as follows:

• Completely bald
• Moderately curled
• Tightly curled
• Straight

The scientists had to calculate heat loss in a high-heat, high-humidity scenario, mimicking equatorial Africa, on all of the hair types. They found that all hair types reduced solar radiation to the scalp. Tightly curled hair, however, provided the best protection from the sun’s radiative heat while minimizing the need to sweat in order to stay cool. Scientists suspect that the tight curls allow for air pockets between hair strands. That means that you can have a lot of depth, from the top of the hair to the scalp, without a lot of density. 

Moderately Curled Hair Can Be Cooling

Although tightly curled hair provided the most cooling protection, moderately curled hair offered some benefits as well. The exact level of curl that can pass some threshold of heat tolerance is not entirely clear and more research is necessary. Researchers also need to factor in length and style, as they may come into play. All of the wigs in the study had hair fibers that were eight inches long and loosely worn without any styling. It is very unlikely that differences in hair texture affect survival in modern populations, but some findings still have relevance today. For example, the research highlights the importance of some hair types forming a barrier that reduces the risk of overheating in the sun. 

Earlier Studies Not That Brains Don’t Function As Well In Heat

A small study from 2020 found that too much sun on the head can impact a person’s ability to perform functions that require coordination and thinking. The authors behind the study noted that heat affects thinking because it undermines the way the nervous system works. Athletes with tight curls who flatten or straight their hair may want to consider these results. Styling the hair in those ways may actually decrease their ability to stay cool in the heat. The reason for that is because the sun’s rays can more easily penetrate the scalp.

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Pain in the hip can throw a wrench into anyone’s day. While acute hip pain may stem from a sedentary lifestyle, chronic hip pain is often a symptom of several conditions, including arthritis, injuries, or bursitis. Athletes who move their hips in all directions, like gymnasts and dancers, can easily injure their hips and experience hip pain. The most common way to treat hip pain is via rest and physical therapy.

Hip pain can make everyday activities, such as walking up stairs or bending down to tie your shoe, feel like a chore. It doesn’t have to be this way because you can take control and manage hip pain with a few simple lifestyle modifications. Depending on the cause of the pain, ice, stretching, exercise, and strength training, among other things, may alleviate pain. If the damage is so severe, your doctor may recommend hip replacement surgery. If the damage isn’t as severe, experiment with the following tips to help relieve daily hip pain.

Stretch To Ease Stiffness

The American Academy of Orthopedic Surgeons (AAOS) says that stretching the muscles can help restore range of motion and mobility. A great way to ease stiffness is to stand with your left hand against a wall or hair for support. Cross your left leg behind your right and lean your upper body to the right, pushing your hips to the left. You should feel a stretch alone gate outside of your hip and oblique. Hold this stretch for 30 seconds and then release. Repeat for a total of four times and then do the same on the other side.

Cool Inflammation With Ice

Icing your hip joint can help reduce inflammation in the affected area, which may reduce overall pain. Wrap an ice pack in a towel and apply it where you feel the pain. Hip pain can also result from lower back tightness, so ice the lower back as well. Aim to ice these areas for about 10 to 15 minutes, up to four times a day. A great time to ice is right after you exercise to help reduce pain or swelling.

Use Heat For Arthritis Pain

If arthritis is the cause of your hip pain, warming up the joint with a heating pad, hot bath, or hot shower can help soothe the joint. Heat helps to increase blood flow to the injured area, which promotes healing. This method of pain management may also improve your workouts, especially if you lie on a heating pad prior to exercising. Check with your doctor first to see if you have bursitis, as heat can aggravate a recent injury.

Start Your Day With Exercise

Exercises that both stretch and strengthen the muscles that support your hips can increase range of motion and reduce pain. Bridge pose, for example, is one exercise that the AAOS recommends to reduce hip pain. It helps strengthen your gluteus muscles and hamstrings, while simultaneously stretching the front of your hip. Lie on your back with your knees bent and your feet flat on the floor about six inches from your buttocks. Your fingertips should be able to touch your heels. Press your palms into the floor, engage your glutes, and thrust your hips up toward the ceiling. Tighten your core and make sure not to arch your back. Hold this position for about five seconds before lowering back to the floor. Start with one set of 10 and then build up to two or three sets. 

Work Out In Water

Certain movements, especially cardiovascular training, can be hard on the joints. An elliptical machine is a great option for people with knee pain, as it doesn’t have the same impact as running on a treadmill. For people with arthritic hip pain, though, water exercises are encouraged. Swimming or engaging in water aerobics are both low-impact exercises that you can do without hurting your hip joints. 

Listen To Your Body

Exercise can help relieve your hip pain, whether you believe it or not. When is that pain a sign that you should stop exercising? Health experts state that it’s normal to feel some soreness the day after working out, but it shouldn’t linger or worsen. If you experience sharp or shooting pain during an activity, stop doing it immediately and talk with a doctor or physical therapist about it. 

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It’s important for kids to maintain a warming-up routine. It is what it sounds like, it warms up body temperature which in result helps reduce the risk of injuries.

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The idea of willingly entering an ice bath may seem more like an act of self-torture than a therapy. As crazy as it may be, ice bath therapy has become a topic of great interest, especially with the popularity of Wim Hof, also known as “The Iceman.” He films himself taking plunges in ice baths and swimming in frigid conditions, all the while singing and smiling. And health experts have measured his health and the findings are remarkable. 

Ice baths, or cold water immersion or cold hydrotherapy, are a less extreme version of cryotherapy. Cryotherapy treatments usually expose users to temperatures that are 150 degrees Fahrenheit, or colder, below zero. While ice baths are not as arctic, they are still cold, make no mistake about that. Ice baths tend to stand at 50 degrees Fahrenheit, but there are electronically-controlled polar plunges that keep the water at a chilled temperature of your choice without the need for ice. 

Current Research On Ice Baths

There are multiple studies that show the pros and cons of ice baths. As is true with most research on a therapy, there are two sides to the equation: one supporting side and one negative side. For example, a 2017 study suggests that previous ideas about ice baths for athletes are flawed. That study argued that active recovery, like 10 minutes of low-intensity exercise on a stationary bike, is just as beneficial for muscle repair as ice baths. That said, there are researchers that believe in the use of ice bath therapy. Right after a workout, your muscles want to cool down, and immersing them in a cold environment can accelerate this process. 

Ice baths are not just for professional athletes and fitness aficionados, though. An ice bath is an energizing experience because it wakes up the cells in your body. The immediate shock of the cold throws your body into a fight-or-flight response. Embracing that stress can help you harness the adrenaline, while also helping to lower inflammation. The blood vessels constrict and that can help bring down swelling. Continue reading to learn about other reasons why you should get into an ice bath. 

Boost Your Mental Health

The initial ice bath experience is never a fun one. It can be a bit painful, but after acclimating your body to the cold and doing breathwork, you can relax in the cold. The ice bath draws your focus to your breath and you become awake and present in the moment. By waking up your cells and coming face to face with the stress, you can handle stress in a better way outside the ice bath. It may not seem like it after the first few baths, but over time you start to notice the mental health benefits. 

Aid Muscle Recovery

When you expose your body to the cold, your blood vessels constrict and they rapidly open upon emerging from the water. This drastic change in temperatures can help flush the muscles’ metabolic waste products. Rapidly dilating your blood vessels also increases the delivery of oxygen and other nutrients to your muscles. This process can help accelerate the recovery process after a hard workout, which may lead to less muscle pain later on. 

Improve Circulation

When you submerge in cold water, the blood rushes to your muscles and vital organs. Your heart needs to work harder as a result, so you pump blood through your vessels and give your body more oxygen and nutrients. Similarly, a 10-minute fast-paced walk can give you a circulatory boost. If you don’t want to walk it out, though, enter the cold and experience the same benefits. 

Enhance Immune Function

A 2014 study found that people were able to improve immune response via cold water immersion, meditation, and deep breathing. Participants were exposed to bacterial infection, and the ones that used those three techniques experienced fewer symptoms and produced a stronger anti-inflammatory response. When you are able to decrease the amount of inflammation in the body, your immune system has an easier time fighting off foreign invaders. In a 2016 study, people who took cold showers were 30% less likely to call in sick for work or school. 

Reduce Stress

If you experience chronic stress, it’s time to enter the cold. Cold stimulation, especially in the neck area, stimulates the vagus nerve, which may help lower heart rate and reduce stress. A 2014 review of hydrotherapy treatments found that cold exposure like an ice bath can boost central nervous system (CNS) function. When your CNS is functioning optimally, not only do your stress levels decrease, but you can also experience better quality sleep.

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Let’s bust a myth straight out of the gate: You don’t need to be an athlete to feel the incredible itch of athlete’s foot. It’s a common fungal infection that causes itchy, scaly, burning, stinging, or occasionally cracked skin. A person experiences athlete’s foot when there is a large presence of dermatophytes on the skin. This type of fungi grows in warm, humid conditions, for example, sweaty socks.

Athlete’s foot, ringworm, and jock itch are three closely related fungal infections. More often than not, people treat them with anti-fungal medications, but it’s possible for infection to return. There are also natural remedies to help improve the condition, but some may not work for everyone. It’s time to consult a physician if the condition doesn’t improve within two weeks after beginning self-treatment with either natural remedies or an over-the-counter anti-fungal product. You may also want to consult your doctor if you have diabetes and suspect athlete’s foot. If the foot swells up and you notice redness then see your doctor as well. 

Natural remedies and over-the-counter anti-fungal products can alleviate symptoms. Some of these products may help avoid a recurring rash, while others will not work at all. And then there are products that work, but personal habits get in the way of the healing process. If you have athlete’s foot and are on the healing path, avoid these common mistakes that can worsen the condition. 

You Wear The Same Shoes Every Day

Everyone has a pair of shoes that they could wear every day, no matter what. One pair of shoes may be as comfortable as a fuzzy pair of house slippers, but those comfy kicks may prevent your athlete’s foot from healing properly. According to medical professionals, wearing the same shoes every day doesn’t allow the inside of the shoes to dry properly between wears. A moist, enclosed environment is not conducive to athlete’s foot, or any fungal condition. Keep the feet and the surfaces that the feet touch clean and dry. Alternate shoes every day, wash sneakers, insoles, and socks regularly, and choose breathable shoes if your feet are prone to sweating. 

You Walk Barefoot In Shared Spaces

Some people brave the public spaces with no fear of catching any sort of disease, bacteria, or fungus. Walking barefoot in airplanes, gyms, public pools, locker rooms, or hotel rooms can result in athlete’s foot. Fungus that fosters athlete’s foot may linger on the floor in these areas, according to dermatologists. If you have a break in the skin, walking around barefoot in shared spaces leaves you more susceptible to an infection. A skin break or wound is an invitation for opportunistic pathogens. If you already suffer from athlete’s foot, walking barefoot with broken skin not only spreads the fungus to the floor, but can also lead to secondary bacterial infection. Always wear shoes or flip-flops in shared spaces. 

You Moisturize Your Feet

People often mistake dry, cracked skin on the feet for athlete’s foot. It’s possible for athlete’s foot to look scaly on the bottoms of the feet, but it’s also possible to simply experience dry skin. One thing to remember is that fungus feeds off moist environments. If you have athlete’s foot, moisturizing will only worsen the condition and inhibit the healing process. The best thing you can do is ditch the lotion and consider an over-the-counter anti-fungal cream instead. If you can’t distinguish dry skin from athlete’s foot, consider seeing a podiatrist to properly assess the situation.

You Don’t Cut Toenails Often Enough

Believe it or not, this can slow the healing process if you suffer from athlete’s foot. Nailbeds can present the perfect environment for infection, especially if nails are too long. If you don’t cut your toenails, they can break and cause trauma to the nailbed. That can then lead to a deformed toenail, which has an increased risk of bacterial or fungal infection. Keep toenails short in order to prevent fungus from entering under the toenail or surrounding skin. Trim nails just above the white line using clippers. 

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This week, we will walk you through the Facts and Fiction about veganism!

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Pilates is much more than a simple workout that improves flexibility. Although it was popularized by celebrities, Pilates is a workout that’s for everyone, regardless of age, gender, race, size, ability, or specific fitness level. It’s a low-impact form of exercise that can help counteract a sedentary lifestyle, accelerate recovery, and even reduce anxiety.

What Is Pilates?

The Pilates repertoire includes over 600 exercises and variations, which you can perform on a mat or specialized equipment. It’s also a philosophy and style of exercise that encourages bodily alignment through balanced movements and breathing patterns. The creator, Joseph Pilates, developed the exercise body conditioning system in the 1920s. Initially, people in the dance community embraced it more than anyone, as it contributed to better strength, flexibility, and injury recovery. 

Nowadays, Pilates is a mainstream form of exercise that can benefit anyone from the office worker to professional athlete. It’s similar to yoga, in that it emphasizes mindful movements and breathing. It differs from yoga because it’s more anatomical and focuses on controlled movements and alignment, and less so on meditative aspects. Continue reading to learn how you can benefit from Pilates workouts.   

Improves Posture

As previously mentioned, Pilates focuses on postural alignment, and the movements encourage better posture. Many of the movements encourage abdominal, glute, and core strength, and these muscles help maintain correct posture. Strengthening these muscle groups also decreases joint and ligament tension in the neck and shoulders.

Increases Flexibility

As you progress through Pilates workouts, you slowly work to lengthen and stretch the muscles, improving range of motion in joints. There are not really contorted poses like there are in yoga, but lengthening the muscles helps the body flow more freely. That’s a realistic way of increasing flexibility without injury.

Strengthens The Core

Pilates emphasizes movements that involve the core, from which all movements stem. The core involves all of the surrounding muscles of the torso, which become pliable and supportive when strengthened. Having a strong core can decrease the risk of back and hip pain and pelvic floor dysfunction. 

Improves Balance

When your core is strong, the body has an easier time carrying out automated processes, including balance. The core muscles are the output of the body’s balance system. The core is nearest the body’s center of gravity, so strengthening the body’s foundation, so to speak, helps to improve the balance system. 

Enhances Body Awareness

Exercise physiologists define body awareness as the body’s ability to sense action, movement, and location. You walk without thinking or scratch your head with your eyes closed. Enhancing body awareness directs your focus on the sensations that your body experiences, including pain, emotions, or comfort. Improving the body’s response time and awareness may prevent injuries and falls. 

Improves Sex Life

One of the main benefits of Pilates is that it helps to strengthen the pelvic floor. Additionally, you become more flexible and develop a stronger core the longer you engage in Pilates workouts. All of these things can make a roll in the hay more enjoyable. Improving pelvic floor strength and function can increase sexual pleasure. 

Reduces Stress

Many studies have proven that exercise increases endorphin production, which are feel-good neurotransmitters. The more endorphins you produce, the more stress you can relieve. Pilates is an excellent method of exercise that also incorporates breath control, which is another way to relieve stress in the moment. Balancing the body’s autonomic nervous system also helps to ease long-term symptoms of stress, including anxiety and depression. 

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Flexibility and relaxation are the two most common associations with yoga. It’s a trendy practice that is beneficial for all ages and levels of fitness. Whether you know it or not, yoga can double as a form of strength training. In fact, many of the poses require a lot of strength, especially in regards to the core muscle groups. This article will explore seven yoga poses that help improve strength. 

Flexibility and strength go hand in hand, and one benefits the other. The key to getting stronger via yoga poses, however, is by holding the poses for longer than normal. Instead of a quick flow through a series of poses, hold each pose for at least 10 deep breaths. This is no easy feat, but test yourself to see if you are up for the challenge. You can always start with a lower breath count and increase the amount of breaths you take as you get stronger.

Forearm Plank

Begin in a tabletop position with your hands directly under your shoulders and knees directly under your hips. Lower yourself down so that your elbows and forearms are on the mat. Your elbows should be shoulder-width apart. Step your feet back and tuck your toes under. Make your torso is parallel to the floor and root yourself into your elbows. Engage your glutes and core and hold this pose for 10 deep breaths. Aim to build up to a one-minute plank hold. 

Low Side Plank

The best way to enter this pose is via the previous forearm plank position. From the forearm plank, lean to your right side and press down firmly with your right forearm, placing your palm flat for extra support. Roll to the outer edge of the right foot, placing the left foot on top. The rest of the left leg should be hugging your right leg. Use your glutes and obliques to lift away from the ground and hold the pose for 10 breaths. You can either rest your left arm along your side or extend it up toward the ceiling. Repeat on the left side. 

Warrior II

People have their ways of entering this pose, be it from a low lunge or standing straight up. From a standing position, step your right foot forward to land in a lunge position, but keep your left leg straight. Turn your left foot out to face the outside of your mat and make sure the right knee doesn’t extend over the right foot. You should feel a stretch in your inner thighs, but you should also feel the burn in the right quadriceps. Bring your arms into a T-shape, focusing your gaze beyond your right hand out in front of you. Hold this pose for 10 deep breaths and then repeat on the other side. 

Dolphin Pose

Begin in a tabletop position with your hands directly under your shoulders and knees directly under your hips. Bring the forearms to the floor and spread your fingers wide. Tuck your toes and lift your knees off the mat. Try to walk your feet forward to a comfortable position where you feel a stretch. This position is like Downward Dog, but you keep the forearms on the floor. Press your heels and forearms into the ground and remain in the position for 10 deep breaths. 

Tree Pose

Stand up straight with your feet hip-distance apart. Shift your weight to your right foot and bring your left knee up in front of you. Grab your ankle with your hands and place the sole of your left foot on the inside of your right thigh above the knee. If you can’t place your foot that high up, place it on the inside of the knee. Engage your core and squeeze your glutes and thighs, making sure not to arch your back. Bring your hands to your heart’s center in a prayer position. You can also raise your arms overhead for a higher degree of difficulty. Hold this position for 10 breaths and then switch sides. 

Boat Pose

Start by sitting up straight with your legs extended out in front. Bend your knees so that the soles of your feet are on the mat. As you lean back slowly, extend your feet up so that your body is in a “V” shape. Keep your back straight and reach your arms a little past your thighs. Hold this pose for 10 deep breaths and then return to the starting position.

Locust Pose

Begin by lying flat on your stomach with your arms by your sides. Engage your glutes and slowly lift your head and upper torso off the ground. Lift your arms up and raise your legs as you arch your back. Make sure that you continue to lift your chest, keeping your shoulder blades spread apart. Hold the pose for 10 breaths and then lower your body back to the ground. 

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