Tag: fitness

4 Yoga Poses Everyone Should Do

Whether you have been regularly attending yoga classes for years or have never set foot on a yoga mat in your life, it is always a good idea to perform several poses to stretch your muscles and combat the effects of poor posture — especially after a long day of sitting due to work or travel. Here are some poses you should definitely add to your arsenal:


Garland (Malasana)

This pose is a simple yet effective way to open your hips and lengthen your spine — a necessity for Americans, as we spend a majority of our time with our hips at a 90 degree angle. In order to perform this pose, start with your feet wider than hip-length apart, turning your toes out just slightly. From there, keep your gaze forward and your spine straight as you lower your hips as you would if you were moving to sit in a chair. Move your hands into the prayer position and push your elbows against your knees, helping you open your hips further. The point of this pose is to bring your hips as low as possible without bending your spine or lifting your heels off the floor.



The cat-cow is the perfect way to stretch the spine and surrounding muscles, especially when performed after just waking up or returning home from work. In order to do the cat-cow pose, start on your hands and knees. From there, you should arch your back and look at your thighs. After taking a deep breath or two, release the pose and let your belly drop as you look up toward the ceiling. In order to feel loose and refreshed, repeat this process four times.


Forward Bend

The forward bend is a great way to counteract the effects of sitting all day. Simply stand with your feet shoulder-width apart and bend forward at the hips, going as far as your hamstrings will allow you to stretch. Make sure to keep your knees slightly bent as you try to at least brush the floor with your hands. For beginners, hold this pose for 30 seconds then release. Remember to keep your breathing even and slow.


Seated Spinal Twist (Marichi’s Pose)

These twists not only release any muscle tension you may feel in your back, but help to realign your spine as well. In order to reap the maximum benefits from this exercise, start by sitting on the floor or a yoga mat with your legs extended in front of you. From there, bend your right knee and place your right foot on the mat, just a few inches from your left leg. Bring the palm of your right palm to the mat just behind your right glute, keeping your fingers facing your body. Place your left elbow on the outside of your right knee and breathe deeply. With each breath, extend your neck so it feels like the crown of your head is moving toward the ceiling. Inhale again, then switch sides.

Marissa Elman: 4 Way to Exercise Without Even Noticing

4 Sneaky Ways to Exercise Without Even Noticing

It’s always easier to watch just one more episode of your favorite show than to get up and hit the gym. When you’re already busy and stressed, it can be almost impossibly hard to stay motivated when it comes to your fitness. Chances are, though, that you don’t actually mind being active when you have a goal other than exercise. Here are some great ways to get out and get moving without even noticing that you’re actually exercising! Adding a few basic changes to your usual activities can have a huge effect, and you’ll be on your way towards your fitness goals before you even realize it.

Ditch the Car

One of the best things you can do it start walking or biking to work. Pick a few of your most common destinations, like work or your favorite coffee shop, and simply make it part of your routine that you never drive there. It’ll become second nature very quickly, and you’ll always have a destination to keep you motivated. Besides, a daily dose of fresh air can truly do wonders for your mood.

Bring Your Friends

Next time you’re planning a day out with friends, suggest something fun and active. Get a group together a take a hike, or explore local parks, or visit a local rock climbing gym. Your friends will appreciate the fun new activities to switch up your usual go-tos, and you’ll be having so much fun you won’t notice that you just worked up a real sweat. Plus, if you make being active a default with your friends, they can help keep you accountable. Share your plan and goals with them and they can help remind you  next time you’re tempted to take the easy way out.

Go Dancing

This one is pretty self-explanatory. Dancing is great exercise for your entire body! Whether you’re in your living room or out for a fun night with friends, this is a fantastic way to cheat the system and get fit while having a great time!

Enlist a Four Legged Work-Out Buddy

Dogs love being active, and it’s easy to catch their enthusiasm! If you don’t have a dog of your own, ask if you can take your friend’s pup out. Go on a long walk to head to the park to play. If you really want to get serious, you can even start up a side gig walking neighborhood dogs on the weekends! It’s fun, and you’ll be responsible to other people so you can’t skip a day. Plus a little extra spending money for doing something you want to do anyway is never a bad motivator. Use it to reward yourself with a smoothie!


Pumped up and looking for even more ideas to work exercise into your daily life? Here they are!

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