The liver may not be the body’s largest organ, but it is one of the most important ones, making it paramount to keep it as healthy as possible. The American Liver Foundation conducted a study that concluded that 100 million U.S. citizens had some form of liver disease. An estimated 1.8% of the population has been diagnosed with liver disease. An additional 80-100 million adults had a fatty liver, but were unaware of their condition. 

What do those liver statistics have to do with yoga? Well, different yoga asanas can benefit the liver in myriad ways, stretching it or allowing more oxygen flow to the organ. Continue reading to learn how these yoga asanas benefit the liver and how to do them correctly. 

Ardha Matsyendrasana

Also known as King of the Fish pose, this is thought to benefit a damaged liver. By putting pressure on the liver, this pose helps to strengthen and stimulate a liver that suffers from apoptosis, fibrosis, inflammation, and stress. If you are currently undergoing a medical intervention for your liver, consider avoiding this pose so that you don’t put unnecessary stress on the liver. 

To do the pose, sit down on the floor with your legs extended out in front of you. Bend your right leg at the knee and bring your foot back toward your left buttocks. Bend your left leg to raise your knee and then step your left foot over your right knee, placing it on the floor. Twist to your left, crossing your right arm over the outside of your left thigh. Maintain this posture for 30 seconds, breathing deeply throughout, before returning to the center. Repeat on the other side. 

Gomukhasana

The more common name for this pose is Cow Face pose, which is great for correcting poor posture. It is also a great pose if you have fatty liver or cirrhosis. If you have liver cirrhosis, blood flow and oxygenation is prevented by scar tissue. The liver can no longer remove toxins or pathogenic bacteria, nor can it metabolize fats. Practicing this pose can help stimulate the liver, which promotes oxygenation and blood flow to the organ. 

Sit on a chair and ground both of your feet. Lift your right arm up towards the ceiling and bend at the elbow to bring your hand between your shoulder blades. Bring your left arm by your left side, bend at the elbow, and reach your left hand towards your right hand between your shoulder blades. Try to clasp your hands, but do not force yourself to experience discomfort. You can use a towel to bridge the gap if needed. Hold this pose for 30 seconds and then switch sides to repeat.

Kapalbhati Pranayama

Pranayama is a type of breathing exercise that helps to boost the health of the liver, especially in those with cirrhosis, jaundice, or hepatitis. Kapalbhati pranayama, or Yoga Skull Shining Breathing Exercise, works to stimulate the liver and aid the functionality of the spleen. 

This breathing exercise works best when you sit up straight in a cross-legged position, ideally on an even surface. The goal of this breathing exercise is to inhale deeply and breathe out with force through your nostrils every time. Your main focus should be on exhalation, forcing all of your air out with each exhale. Isolate your abdominals for this breathing exercise to expel that air. For this to be effective, practice for at least 15 minutes daily. 

Dhanurasana 

Also known as Bow pose, this asana is beneficial for people who suffer from fatty liver disease. It works to stretch, strengthen, and stimulate the liver, helping the body use the fat deposits in it as a source of energy. 

Lie facedown on your mat with your arms by your sides. Take a few breaths in this position before lifting your arms and legs off the mat, engaging your glutes and lower back muscles. Bend your right leg toward your right hand and grab the outside of your shin. Do the same with your left leg. Lift your chest and arch up like a bow. Hold for three deep breaths and then relax. Repeat two more times.

Naukasana

Naukasana, or Boat pose, is an effective asana to help strengthen your core. It also works to stimulate and strengthen the liver, allowing it to clean the harmful toxins from the body. Practicing it regularly can aid liver function. 

Start by sitting up straight with your legs extended straight out in front of you. Bend your knees so that the soles of your feet are planted on the ground. Lean back slowly and simultaneously extend your feet up, creating a “V” shape between your torso and thighs. You can have your shins remain parallel to the ground. Reach your arms past your thighs and keep your back straight. Hold this pose for 30 seconds before returning to the starting position.

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Even if you are not 85 years old, your 28-year-old back may say otherwise. The reality is that the vast majority of people are sedentary, regardless of age, which contributes to back problems. An even bigger reality is that back pain is a leading cause of work limitations, with chronic back problems affecting nearly 8% of American adults. Health care costs due to back pain exceed $12 billion per year!

When people think of back pain, the first image that comes to mind is an older adult hunched over. Perhaps they move slowly and have to sit down very carefully to avoid worsening the pain. Although the risk of lower back pain increases with age, it doesn’t sentence a person to a life without exercise. In fact, there are many types of physical activity that are beneficial for people with lower back pain, even if modifications are necessary. 

The 4 Best Exercises For Low Back Pain

A recent study found that certain workouts can alleviate lower back pain. The review study, which was published in Front Public Health, found tai chi, yoga, Pilates, and sling exercises to be the most beneficial at reducing low back pain. The review looked at 75 randomized controlled trials with more than 5,250 participants. That provided study review authors with a significant amount of data to consider. 

Study authors noted yoga and tai chi to be the most effective for pain management. You and core stabilization exercises yielded better improvement in physical functions compared to standard rehabilitation methods. The theme across the four different modes of exercise is mobility and flexibility. There is no need to focus on intense muscle gains and lifting heavy weights. On the contrary, those types of workouts can increase the pain or worsen the injury, especially if form is incorrect. Tai chi, believe it or not, can improve muscle strength, balance, and endurance without putting too much pressure on the lower back. 

Sling exercises, or bungee workouts, were of particular interest to study authors. The reason for that is because they are underrated for incorporating more movement into an older person’s lifestyle. They are usually more fun than cardio- or weight-based workouts, too! Sling exercises also activate the core muscle groups, which help improve balance and the ability to control the neuromuscular system. That ultimately enhances the stability of the lumbar spine (low back), while simultaneously improving its function. 

Summary

This study was very large, considering that it is quite niche. That said, researchers believe more large-scale studies on this matter will help people make better, more educated decisions about exercising with lower back pain. Knowing which exercises are the best if you have back pain is quite useful, especially if you don’t want to worsen the pain or injury. 

The exercises you choose to do will depend on the severity of the pain and overall mobility of the spine. How did your pain start and are there other concerns you have about exercising with that pain? Depending on the severity of the pain, you may require physical rehabilitation in conjunction with the exercises mentioned in this article. It’s not always about choosing one or the other, but rather incorporating different modalities to recovery as quickly as possible. 

Back pain, much like many things in life, is unique. The best exercise plan will depend on various factors, so it may be wise to consult your physician or physical therapist before adopting a specific routine. Lastly, your muscles and joints change with age, but there are ways to support strength in the long term. These exercises are a great stepping stone to help you get to pain-free movement.

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You can go to the gym, hop on the treadmill, exercise bike, or elliptical for 45-60 minutes. There is nothing wrong with that, and many people enjoy the camaraderie of the gym. If you don’t have a gym membership, though, you can still lace up those sneakers, put on some workout attire, and get a workout in without leaving the house. 

Sometimes, there isn’t enough time in the day to make it to the gym. Not to mention, it is an extra expense, which is pointless if you don’t make use of the gym. With a little space and the ability to push yourself, you can easily exercise in your own home. The best way to get the blood flowing and sweat dripping is to engage in plyometric exercises. 

Benefits Of Plyometric Exercises

Plyometric exercises use the force and speed of various movements to build muscle power. The exercises activate fast-twitch muscle fibers that are for short bursts of energy. These are great at-home exercises because they don’t require a lot of space or gym equipment. They do, however, require max effort, which ultimately increases cardiovascular benefits. The key to reaping all of the benefits of these exercises is to fire up your core temperature. That causes the sweat to flow, which is the body’s way of cooling down. The more strenuous the workout, the more heat the body produces. 

If you go through the following exercises and do not sweat at all, you need to increase the intensity. Maybe that means you take fewer breaks between exercises. You can always find a way to either perform a low-impact variation of the exercise, or make it harder on yourself. The thing to remember with these exercises is that you want to get sweaty!

Squat Jumps

Stand straight up with your feet slightly wider than hip-distance apart. Push your hips back and down, keeping your weight in the heels and your back straight. Once you are in the squat position, engage your glutes, drive through your heels, and explode, extending your hips and springing off your toes to jump into the air. Land softly back into a squat position and continue to repeat the jumps. Complete three sets of 10 reps.

Skater Jumps

Stand straight up with your feet hip-distance apart. Steady your core and engage your left quad and glutes to jump to the right, landing on your right foot with your knee bent. Keep your chest up, hips, back, and bring your left foot behind your right, keeping it off the ground. Immediately push off your right foot to hop to the left. Continue alternating until you complete 10 reps per side. Complete two more sets, resting in between. 

Mountain Climbers

Begin in a high plank position, stacking your shoulders over your wrists. Engage your core and form a straight line from your shoulders to your heels. Maintain a flat back and tight core as you drive your right knee in toward your chest and then straighten it back quickly. Immediately drive the left knee toward your chest and continue alternating like this for a total of 30 seconds. Complete three 30-second sets, resting for one to two minutes between each set. 

Pike-Ups

Begin in a high plank position, stacking your shoulders over your wrists. Form a straight line from your shoulders to your heels. Jump your feet in as you drive your hips into the air, forming a pike shape, or reverse V-shape. You should engage your lower abdominals to help with this jump. Immediately hop your feet back into plank position and then repeat for 30 seconds. Complete three sets of 30-second reps, resting for one to two minutes between each set. 

Lateral Hurdle Hops

Begin by standing straight up with your feet together. Place a yoga block outside your right foot, or imagine that there is some sort of object that you must hurdle over. Bend your knees slightly and hop over the “hurdle” to your right, landing softly with your knees bent. Immediately jump back to your left and then continue alternating side to side for 20 seconds. Complete three sets of 20-second reps, resting for one minute between each set. 

Burpees

Stand up straight with your feet hip-distance apart and arms by your sides. Bend your knees and place both hands on the ground before you hop your feet back behind you to enter a plank position. Keep your core tight and form a straight line from your shoulders to your heels. Quickly hop your feet back to your hands and engage your glutes to drive through your heels to jump up, while simultaneously extending your arms overhead. Land softly and continue through this cycle to complete 10 burpees. Complete three sets of 10 reps.

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As you enter your 40s, the body starts to lose muscle tissue gradually, also known as sarcopenia. Since muscle burns more calories than fat does, losing muscle mass means that your metabolism slows down. That’s not the only hurdle that you face, though. For those who are assigned female at birth, the transition through menopause (perimenopause) is the second hurdle in the way of your weight loss efforts. 

Losing weight in your 40s just isn’t as easy as it was when you were in your 20s and 30s. Plus, it is more common for people to gain fat in this stage of life, especially around the midsection. Additionally, blood sugar levels may increase, which doesn’t make weight loss any easier. So how do you lose weight, or even maintain weight, during your 40s? Hopefully, the following tips aid your weight loss efforts. 

Prioritize Protein

If you want to lose weight, dietitians encourage higher protein consumption because it is more filling than carbohydrates. Eating protein may help you eat less later in the day, whereas carb-centric foods can cause late night cravings. A 2015 study found that menopausal women who ate higher amounts of protein weighed less and had less body fat than people who ate less protein. Higher protein eaters ate 0.8 grams of protein per kilogram of body weight per day. That equates to 55 grams of protein for a person who weighs 150 pounds. Great sources of protein to include in your diet are Greek yogurt, peanut butter, almond butter, organic eggs, kidney beans, black beans, cannellini beans, and wild caught fish. 

Keep Stress Levels Down

Easier said than done, right? As you know, there are new demands sandwiched between adulting, raising kids, and everything else that comes with life in your 40s. Keeping stress levels in check can aid your weight loss efforts. When you are stressed, your cortisol levels are much higher, and they elevate blood sugar and encourage weight gain, especially in the midsection. When you keep your stress in check, you may find that cravings disappear and you have an easier time eating healthier foods. Before you manage stress, identify what your stressors are, so that you know what is in your control. You can control your thoughts and beliefs, not the weather or economic uncertainty. Meditation, exercise, massage, deep breathing, Tai Chi, and yoga are all great stress-relieving practices. 

Establish Your Caloric Needs

There is a difference between eating the average caloric intake and eating the calories your body actually needs. More often than not, people eat more calories than their bodies require. Caloric needs change as you age, so you usually need fewer calories than you did in your 20s and 30s to fill you up. Your caloric needs will vary depending upon your age and your activity level. For example, a 40-year-old sedentary person requires fewer calories than the same person who is moderately active. That same moderately active person needs fewer calories than a highly active person. Moderately active means you walk between one-and-a-half and three miles daily, with active being anything more than that. If you want to lose weight, subtract about 500-750 calories from your weight-maintenance number, but don’t fall below 1,500 calories per day. 

Consider Changing Up Your Exercise Routine

If you regularly work out and don’t see that the number on the scale reflects your efforts, you may need to change up your routine. It’s possible that both your muscle mass and bone density decrease. Another factor is a shift in hormones, which leads to abdominal weight gain. The type of activity you do can influence your results. Strength training can help you maintain muscle and offset bone density loss. If you want to target belly fat, high-intensity interval training is usually your best bet. Just don’t choose weight-bearing exercises that put too much stress on the body. You want to complement your stress-relieving efforts with yoga, for example. If you know how to manage your stress, consider adding more high-intensity workouts per week. 

Eat Fewer Carbs

This is something that nobody wants to hear because carbs are just that good. Lowering your carb intake may help prevent weight gain and make weight loss easier, though. Carbs can throw off your hormones, and you want your sex hormones and insulin in check if you want to lose weight. Sex hormones work with insulin to regulate blood sugar levels. If these hormones are out of whack, you have a higher risk of insulin resistance. Cut back on carbs, especially if you are perimenopausal, to encourage weight loss. If you are going to eat carbs, focus on complex carbs in foods like fruits, vegetables, legumes, and whole grains.

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Several surveys revealed that the average American spends about 7.7 hours of their day sitting. With cubicle and work-from-home jobs in full-swing, sitting is just a part of modern day work. Some people try to counteract hours in the chair by purchasing a standing desk. Others try to sit on exercise balls or kneeling chairs to better correct posture. Nevertheless, all of that sitting can create tension in the hip flexors and lower back. 

After a long day of sitting, most people continue to sit on the couch or in the dining room, either watching TV or hunching over their phone. Even self-care hobbies like journaling or meditation involve sitting! Although long periods of sitting may be inevitable, you can engage in a few simple techniques to mitigate the negative effects of sitting. In this article, we will go over a few strategies that may help reduce pain and improve posture. 

The Health Risks Of Sitting For Long Periods

According to the Centers for Disease Control and Prevention (CDC), a sedentary lifestyle increases the risk of heart disease, cancer, and type 2 diabetes. Contrarily, those who sit less report fewer instances of these chronic health conditions. They also experience better mood and sleep quality, in addition to an overall enhancement of daily functioning. 

In 2020, the World Health Organization (WHO) indicated that lower back pain impacted 619 million people worldwide. Health experts estimate that this number will reach 843 million by 2050. Lower back pain usually begins with stiffness, particularly in the hips and along the spine. It is the leading cause of disability globally and affects people across all ages and genders. 

Pain is complex, and there are limited solutions to the way people process it. Since standing all day is not an option for everyone and can also lead to pain, we hope the following strategies help ease stiffness and reduce lower back pain from sitting.

Strengthen Your Core

Not only does a stronger core contribute to better balance, but it also helps support your torso while seated. Increasing core strength supports the spine and reduces strain on joints and intervertebral discs. One study monitored 30 participants with lower back pain who engaged in a five-week core strengthening program. At the end of the study, everyone reported a significant reduction in pain and muscle fatigue after performing seated tasks. 

Optimize Your Desk Setup

Ideally, your chair should support your back and you should be able to rest your feet flat on the floor. Your knees should be in line or slightly lower than your hips. Reduce strain on the neck by having your screen be at eye level and an arm’s length away. Consider investing in lumbar supporters, footrests, or monitor stands if you spend a lot of time at your desk. A standing desk can also be beneficial so that you can change positions throughout the day. 

Stay Active

You don’t have to jog in place while checking emails; rather, counteract your sitting by moving your body. Health experts suggest 150-300 minutes of moderate-intensity exercise every week. You can supplement this time with resistance training and mobility workouts to counteract all the sitting you do. It can be highly beneficial to flow through a series of yoga poses, engage in water aerobics, or take part in Zumba classes. A little movement goes a long way, with a short walk on your lunch break providing great benefits.

Take Movement Breaks

According to research, two hours of continuous sitting can trigger immediate lower back pain or general discomfort. Your ability to solve problems may be impacted by this sitting! Get out of your chair every 30 minutes to help prevent some of these issues. Engage in some squats, a full-body stretch, or even pace while on a phone call. Consider a few hip stretches or some foam rolling to reduce pain in your hip flexors. 

Be Mindful Of Your Sitting Habits

While you are seated at work, take note of your posture. Are your shoulders slouched? Are your legs crossed? Are you leaning to one side to compensate for pain on the other? These observations may indicate that you need to improve your work set up to reduce pain. You may even require an ergonomic assessment or visit to your health care provider to prevent back pain, especially sciatica. Early intervention is essential, so tackle the issue before it becomes a serious problem.

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Is a life without movement a life worth living? Movement makes your life and body much healthier, and failure to exercise can bring a host of unwanted symptoms. If you don’t exercise, you may expect to see the number on the scale rise, but that isn’t always a telltale sign of lack of movement. Difficulty sleeping, anxiety, mood swings, and joint pain can indicate that your body needs to move. 

Exercise doesn’t translate to having a gym membership or heading to a yoga studio. Taking a brisk walk through the neighborhood or doing an at-home workout counts towards your movement efforts. A simple 30 minutes of movement per day can keep your body happy. Even if it takes setting an alarm to stand up and move for a few minutes every hour, do it! Continue reading to learn about common signs that indicate your body is craving more movement.

Low Energy

If you feel sluggish at work or have trouble getting over the afternoon slump, your body wants more movement. Nobody has energy that they tap into at will; rather, the body needs to generate energy. Mitochondria are the organelles in the body responsible for generating energy and the best way to improve their function is by engaging in regular exercise. High-intensity interval training (HIIT) workouts can help you accomplish this. 

Stress Or Anxiety

Tension in the shoulders, neck, legs, or even other areas can indicate that you need to move. Your body wants you to get up and go! Regular movement can help increase circulation and loosen up the muscles or prevent imbalances that result from sitting or standing too long. If you don’t regularly exercise, consider starting with gentle yoga to help reduce cortisol levels and elevate your mood. Regular physical activity also promotes relaxation, improves sleep, and helps reduce anxiety, according to a 2023 systematic review. 

You Frequently Get Sick

Now, if you have a toddler, getting sick is often par for the course. If you feel like you keep getting sick or cannot get over a lingering cough, though, you may need to move more often. A 2019 review found that moderate exercise triggered an anti-inflammatory response and regular exercise improves immune function, which decreases your risk of illness. Make sure that you don’t overdo it, though, because over-exercising may reduce immune response.

You Are Constipated

If you need to get things moving, one of the best natural remedies is to do just that: move. A 2019 review and meta-analysis found that people who engaged in 140 minutes or more of aerobic exercise per week improved symptoms of constipation. Other research supports this, presenting that people who move regularly are typically more regular. A 2022 meta-analysis found that moderate levels of activity decreased the risk of constipation. Movement stimulates your intestines to get moving!

Joint Pain And Stiffness

Most people avoid exercise because they think it will cause joint stiffness or general pain. Although you may experience some discomfort in the beginning, you will greatly appreciate the net positive effect in the long run. Physical inactivity is one of the most common causes of stiffness and joint pain. The reason for this is because being sedentary increases inflammation and reduces joint mobility. Regular physical activity, then, supports joint health by promoting the production of synovial fluid, which helps lubricate your joints. 

Brain Fog

Brain fog, although not a recognized medical condition, can be a symptom of many things. An inability to concentrate or difficulty solving problems at work may stem from inactivity. Lack of exercise can reduce blood flow and affect the brain’s ability to function properly. Not only does that affect concentration, but also memory and overall cognition. Researchers note that physical activity enhances blood flow to the brain and promotes neuron growth. That helps to enhance neural connectivity and boost brain health.

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Yoga is a relaxing exercise that helps form a better connection between the mind and body. Although a lot of people categorize yoga as a restorative practice, which it can most certainly be, many of the poses require a significant amount of strength and balance. Do you ever notice that experienced yogis can hold inverted poses and then transition to push-ups with ease? Until you take your first yoga class, you don’t realize how much strength the practice actually requires. 

Yoga helps to enhance strength in the form of bodyweight training. Studies have shown that bodyweight training can be just as effective as weight training for gaining muscle mass. Developing more strength in your yoga practices will depend on the level of class you take. For this reason, be mindful of your strength training goals when choosing your classes. That said, if you truly want to develop bulky muscles, consider weight lifting to achieve that goal. Regardless of your goals, yoga is a beneficial exercise to incorporate into your routine because it helps hone your balance, improve flexibility, and meditation efforts. 

Introducing your body to a variety of movements and tasks is how to keep it limber and ready for anything. As always with yoga, do what makes your body happy and don’t push it to the point of pain. Consider the following yoga poses to help build strength. 

Chair Pose

This pose doesn’t seem that difficult at first, but you start to feel the burn in your quads the longer you hold it. The stronger you get, the longer you’ll be able to hold it. Begin by standing upright with your feet together and arms by your sides. Balance your weight onto the heels as you sink your butt back as if you were about to sit in a chair. As you do this, keep your back straight and extend your arms overhead so that they are in line with your back. Keep the hips even and breathe deeply for four long breaths before returning to the starting position. 

Warrior II

As a great foundational pose, warrior II can help strengthen your lower body. It’s not as difficult as the high lunge, but it can help deepen your high lunge and increase strength the longer you practice it. Begin in a wide stance with your feet past your hips facing forward. Make sure that you feel balanced in this position before you turn your left toes inward and right toes outward toward the front of your mat. Hold in your lower abdomen and lengthen your spine. Bring your arms up so that they are parallel with the floor and in line with your body. Bend your right knee slowly, but make sure your knee doesn’t extend past your toes. Hold this pose for five deep breaths before you switch sides. 

Goddess Squat

Sometimes referred to as horse pose, goddess squat is a great pose to develop better glute muscles and open up your hips. The deeper you squat, the more it works your inner thighs! Begin by standing straight up with your feet hip-distance apart. Widen your stance and face your toes outward as you tuck your pelvis and sink into a squat. The goal of this pose is to squat until your thighs are parallel to the ground. Don’t roll your knees in and keep your back straight. You can rest your hands on your thighs for support, or extend them up overhead while keeping your shoulders dropped. Hold this pose for five deep breaths, aiming to sink deeper with each exhale. 

Boat Pose

This pose challenges your core in the best way possible! Practicing this pose will help you hold other poses for longer periods with a lot less effort. Begin in a seated position with your legs extended out in front of you. Bend one knee at a time and keep your feet flat on the floor. Lean back slowly and lift your feet off the ground; you should start to feel your core engage. Raise your feet so that your shins are parallel to the ground and extend your arms toward your feet to help balance. Remain here for 10-20 seconds, increasing the time as you get stronger. 

Superman Pose

If you suffer from poor posture and want to correct it or reduce upper back pain, this is a great pose to practice. Begin by lying face down on the ground and extend your arms out in front of you. Take a deep breath in and, as you exhale, engage your back muscles, glutes, and upper back to lift as much of your body off the ground as possible. You basically want to balance on your upper thighs and abdominals. Stretch from your fingertips to your toes, being conscious to drop your shoulders away from your ears. Hold this pose for three to five breaths and then return to the starting position. 

Forearm Plank

This takes the regular plank up a notch, but many people find this plank variation easier because it takes more pressure off your wrists. That said, this pose forces you to engage your core more than regular plank because you are closer to the ground. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Lower yourself down to your forearms and then step your feet back one at a time. Engage your core and lift through your belly button to maintain a flat back. Hold for 20-30 seconds to start and increase the time as you get stronger. 

Chaturanga

This pose proves difficult because it requires you to hover your entire body just above the ground. Your arms may shake more than usual when you first start, but that will fade as you get stronger. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Come into a high plank position by stepping your feet back. Hug your elbows close to your sides as you lower down so that your elbows are at a 90-degree angle. Hover a few inches above the ground and engage your chest and core. Hold for three to five deep breaths and then release. 

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When you are grounded, open, and have your mind and body at ease, you can show up for yourself and others. Don’t you want to feel like that and be your best self? Everyone wants to feel that way, but stress can get in the way, causing you to feel uncomfortable, scattered, and out of whack. 

What Is Restorative Yoga?

Suitable for yoga practitioners of all levels, restorative yoga is a restful practice that involves spending more time in various poses. Restorative yoga also involves props, including yoga blocks, bolsters, and blankets, all of which help maximize comfort and relaxation. Because it promotes restfulness and relaxation, restorative yoga emphasizes the meditative aspect of yoga that is often lost in a regular session. Use the props to support your body and you will be able to effortlessly hold the postures. 

Before you get started, you will need four blocks, two blankets, and one bolster. If you want to take your relaxation to the next level, you can incorporate an eye pillow. Don’t worry if you don’t have those props because you can supplement with items in your home. Firm pillows, couch cushions, and other similar items are great substitutes for the listed yoga props. 

Restorative Twist

Gather your energy and help quiet your mind in this pose. The support under your belly offers a soothing effect, alleviating feelings of worry. Place two yoga blocks on your mat, with the first block on its lowest height and the second a little higher. Place the bolster over the two blocks, creating a slope from the ground to the second block. Snuggle your right hip at the base of the bolster, bending your knees to the left side. Slowly lower your torso onto the bolster and tuck your arms under the bolster between the blocks. You can turn your head toward or away from your knees and enjoy this position on each side for up to five minutes. 

Supine Bound Angle

The soft support of the bolster allows you to sink into this pose and release physical tension in your shoulders and back. Letting your hips fall to the sides make this pose more expansive and restorative. Leave the blocks and bolster set up exactly the same way as the restorative twist pose. Place a folded blanket at the top of the bolster to support your head. Sit up straight with your knees bent and feet flat on the floor, ensuring that the lower back is right up against the bottom of the bolster. Place blocks on either side of your legs and let your knees fall to the sides to rest on the blocks. Lean back and feel the support of the bolster and blanket. You may need to do some adjusting, but once you get comfortable, remain in this pose for five to 15 minutes. 

Legs Up Pose

No need to find a wall for this pose! Not only does this pose help to improve circulation, but it also helps to restore a sense of harmony between the mind and body. Lie flat on your back and lift up your hips to slide a yoga block under your sacrum lengthwise. Extend one leg up at a time so that they are stretched toward the ceiling. You can bend your knees a bit if the stretch along your hamstrings is too intense. Enjoy this pose for up to five minutes. 

Savasana

This pose is all about relaxation because it allows you the opportunity to absorb the healing benefits of the practice. During this pose, we encourage you to explore the parts of your body where you can release tension. Place a blanket in a low fold at the top of your mat. Lie flat on your back so that your head is supported by the blanket. Slide a bolster under your knees and place a folded blanket over your belly. You have the option to place an eye pillow over your eyes at this point. Make sure that you are warm, covering up with socks or extra layers if necessary. Rest here for as long as you like.

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With 2024 just around the corner, plans are coming together to create one final memory of 2023. You don’t have to give 2023 a grand farewell because going out on the town isn’t for everyone. In fact, it can be quite irritating and tricky to coordinate, especially if your plans involve a lot of people. Not to mention, creating a plan that pleases everyone is always a difficult feat. 

You can end 2023 on a happy note without attending a large party or special event. Some people like to see comedy shows or concerts, while others enjoy staying home. If you fall into the latter category then this article is for you. Here are some unique ways to welcome 2024!

Midnight Yoga Session

Are you a fitness geek? Is your goal to add more fitness into your life in 2024? Pledge to make 2024 a fruitful year for your health by starting it with a midnight yoga session. Consider coordinating this plan with a few friends, or bust a solo mission, but a group can provide more support and encouragement. Take your mats out to a garden area and begin your session when the clock strikes midnight. Alternatively, end your session with corpse pose to ring in the new year. Yoga helps to relieve stress and restore balance to prepare you for a good night’s rest.

Outdoor Movie Night

Make New Year’s Eve memorable by organizing an outdoor movie night. Transform your backyard, or the backyard of a friend’s house, into a cozy cinema setting. Set up a projector, hang some fairy lights or string lights, and get out some comfortable chairs and cozy blankets. Consider making a large batch of a warming beverage, such as hot cider, hot chocolate, or even a large batch of chai tea. Poll a few movie options between your group and see which one prevails. There’s nothing like a little slice of nostalgia to ring in 2024. 

Starry Night Picnic

If the weather permits (and this also applies to the above suggestion), welcome 2024 with a starry night picnic. Pack some delicious snacks, some warm drinks, and cozy blankets and jackets. You can plan this picnic in several unique ways. Head to a nearby park and watch the fireworks, remain in your backyard, head to the top of your building, or make a weekend out of it and visit a national park. If you choose the last option, the night will be quiet and stars should be in full view. Bask in the serenity of the peaceful night and gaze up at the stars with the one(s) you love. Spending the night solo isn’t a bad move either!

Time Capsule Tradition

Organize some friends, family, or even some neighbors to celebrate a time capsule tradition for New Year’s Eve. Encourage people to contribute letters or mementos and bury your time capsule at a designated spot. It’s up to you when you choose to open the time capsule next. Perhaps you dig it up in a year, five years, or 20 years! Opening your time capsule often creates a beautiful and sentimental tradition of celebrating the passage of time. 

Virtual Countdown Party

The beautiful thing about technology is that it can easily connect you to other people, relatives, and friends spread out around the globe. Host a virtual countdown party in the era of global connectivity! Due to the pandemic, your virtual connectivity game should be strong! Create games, share your resolutions, and countdown to the beginning of 2024 together.

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It’s very easy to jump off the healthy wagon during the holidays. You somehow continue to indulge, even with the small voice in the back of your head that says, “Don’t eat all of that sugar.” It’s almost too difficult to resist all of the scrumptious foods that come with the holiday season. So what do you do? You promise yourself that you will detox after the holidays, and the goal is to honor that agreement. This article aims to give you five helpful tips that promote that detoxification process. 

The reason that you want to detox immediately after the holidays is so that you don’t continue indulging until January 1st. You are less likely to start the year on a healthier path if you go completely off the rails right up to the year’s end. Detoxing in the days leading up to the new year can propel you into better health; plus, it keeps you more accountable. 

We know that the word “detox” comes with a lot of baggage, and it is intimidating to most people. You don’t have to worry about a crash diet or water fast because the body is resilient and knows how to detox itself. Think of the following tips like little helpers that encourage the body’s natural detoxification processes.

Drink Warm Water With Lemon

Any time you go overboard with food, you should drink more water than usual, especially to start your day. Go one step further and add some fresh lemon juice to a glass of warm water and continue sipping it throughout the day. Lemons have their own health benefits, but combining them with warm water can help promote healthy digestion and hydration. Hydration is paramount after your big holiday meals because water helps your liver and kidneys filter out toxins. 

Tea Time

Sipping on a little tea before and after meals can help keep your metabolism and digestive system firing on all cylinders. There are certain teas, however, that may come to your aid after a day of heavy eating. Fennel tea, for example, works to relieve digestive troubles, including bloating, flatulence, indigestion, constipation, and heartburn. Fennel also works to stimulate digestion and even has carminative effects that prevent the formation of gas by soothing the digestive tract. Peppermint tea can also help soothe your stomach and help get rid of bloating. If you are a nursing mother, steer clear of peppermint tea because it is an anti-galactagogue and will decrease milk supply. 

Yoga

If you want to help bring more balance and energy to your entire body, yoga is the quickest way to do so. According to yogis, including a quick yoga sequence into your day can help ignite your digestive fire and get rid of bloating. In fact, you can click here to learn about the best yoga poses to help get rid of bloating. You’ll be feeling like you never overindulged in no time!

Skip The Coffee

We know…you need that coffee to face the world, but you really don’t. A jolt of java may help you get out of bed, but it also builds up a sugar and carbohydrate craving for the rest of the day. So what should you sip in place of coffee to help digestion and give you a little energy? Studies show that drinking a cup of green tea can help settle your stomach after a large meal. Green tea contains a potent plant compound known as epigallocatechin gallate (EGCG), which prevents cholesterol build-up in the arteries. One study found that EGCG can speed up weight loss by 77%, in addition to helping balance blood sugar levels to keep cravings at bay. 

Eat Raw Vegetables With Every Meal

In addition to eating cooked vegetables, try to include more raw vegetables with your post-holiday meals. Raw vegetables contain lots of fiber and they help to remove toxins from your body. By encouraging the elimination of waste, you reduce your risk of bloat or the build-up of gas. Fruits are also naturally rich in fiber, so consider starting your day with a fruit and vegetable smoothie. Spinach, bananas, apples, berries, and a little dairy-free milk make an excellent, nutrient-dense smoothie that can help regulate your system and fill you up.

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