### Report on Novelty Yoga Trends and Their Relevance for Physical Trainers

#### Introduction
As a physical trainer looking to expand your class offerings, you are considering the inclusion of novelty yoga practices.

While traditional yoga has long been recognized for its health benefits, the emergence of non-traditional yoga practices that incorporate novel or entertaining elements presents a new frontier.

This report explores the rise and persistence of these trends, comparing their popularity, health benefits, and overall effectiveness to traditional yoga approaches.

#### Rise of Novelty Yoga Practices
The fitness and wellness industry is experiencing a significant shift towards more engaging and diverse forms of exercise.

As highlighted in the context document from *人民网－人民日报*, new and innovative sports activities such as flydisc (飞盘), archery, and rock climbing have gained popularity due to their accessibility, fun factor, and social appeal.

Similarly, novelty yoga practices are emerging as part of this trend, blending traditional yoga with unique elements like animals, themes, or unconventional settings.

Examples

### Report on Novelty Yoga Trends and Their Relevance for Physical Trainers

#### Introduction
As a physical trainer looking to expand your class offerings, you are considering the inclusion of novelty yoga practices.

Title:

Content: Easy yoga moves to do at your desk in just three minutes

Do these yoga asanas from your office chair to combat stress and reinforce physical and mental awareness

Nearly every day I get up from my desk in the Telegraph office and head up to the onsite gym with my yoga mat rolled up under my arm.

A journalist’s life is one of constant deadlines and pressure. Not to mention sitting. The same applies to many other professions too, which makes it all the more important that I find time in the day for yoga.

It was certainly no surprise to me as a qualified yoga teacher that a new study from Glasgow Caledonian University (GCU) found that three minutes of yoga every hour at work “can lower diabetes risk”.

Participants in the study were taken through a 16-step regimen that included poses such as downward dog, cobra and cat-cow.

Levels of glucose in their blood were measured with a finger prick every 30 minutes. The results suggested that the ancient Chinese martial art of Tai Chi had no significant impact compared to the control group – but yoga did.

Not everyone will have a dedicated space in their workplace. However, there is a great deal that you can do without leaving your desk – although downward dog might be a bit much.

You might have to steel yourself against looks from your colleagues, but thinking about the impact on your long-term health should quell any embarrassment.

Yogic breath helps calm your parasympathetic nervous system. The poses (asanas) strengthen the limbs as well as improving range of motion. These build physical and mental awareness, both by improving proprioception by testing balance and focusing the mind through concentration.

Try recruiting those around you to join you for three minutes every hour. Take time afterwards to notice how different you feel.

Here’s a three-minute desk yoga sequence to get you started. I left my shoes on but kick yours off if you can, especially if you’re in heels!

Centering

Sit upright with your feet on the ground, hands in your lap. Close your eyes and take three deep breaths in and out.

Warm-up

Seated cat-cow (chakravakasana)

Place your fingertips on your knees. Inhale, lift the chest, look up towards the ceiling and gently arch your spine. Exhale, round through your spine and look towards your navel. Repeat twice more.

Seated bridge posture (setu bandhasana)

Still seated, take your arms behind you, fingertips pointing forward. Inhale, press down through the palm of your hands and your feet and lift your hips off the chair, pressing them towards the sky. Look towards the ceiling. Hold for three breaths.

Seated pigeon twist (parivrtta kapotasana)

Place your left ankle on top of your right knee. Make a fist with your left hand and place your elbow as close to your left ankle as possible. Push down on your left fist with your right hand. Inhale, lift and turn the chest; hold the position for three breaths. Repeat on the other side.

Seated cow face pose (gomukhasana)

Cross your right knee over your left. Inhale, sweep your left arm up and bend your elbow so your left hand reaches down your back. Sweep your right arm underneath so it reaches up your back. Catch fingertips if possible. Hold position for three breaths. Repeat on the other side.

Standing postures

Standing eagle pose (garudasana)

Cross your left knee over your right and tuck your foot behind your right calf if possible. Sweep arms out to the side and cross right elbow on top of left. Lift forearms up and catch your hands if possible. Lift elbows up and the hands away from the face. Hold pose for three breaths. Repeat on the other side.

Triangle (trikonasana)

Stand with your feet wider than your shoulders. Turn your right toes out and left toes in, heels aligned. Place your right hand on your right shin and reach your left arm up. Lean back into the pose, drawing your shoulders down your back. Hold for three breaths and repeat on the other side.

Pyramid pose (parsvottanasana)

Shorten your stance slightly. Square your hips to the right leg and step the left leg slightly wider, with toes turned out, so you’re on train tracks. Catch hold of your elbows behind you and fold forward with a long spine. Hold for three breaths and repeat on the other side.

Wide-leg forward fold (prasarita padottanasana)

Widening your stance, turn your toes in and your heels out. Interlace your fingers behind your back. Inhale, lift the chest. Exhale, fold forward, lifting your hands up towards the ceiling. Hold for three breaths. To come up, bend the knees and roll up through the spine.

Closing sequence

Come back to an upright seated position. Hands in your lap. Close your eyes and take three deep breaths.

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Content: UkrainskUKR
EnglishENG
PolskiPOL
russianRUS
10 Best Complex Exercises for Women to Get Slimmer
Complex exercises are movements that involve several muscle groups at once, helping to speed up metabolism and increase fat burning.
The most effective complex exercises to achieve a slender physique do not differ in gender.
However, certain principles adapted to women ’ s workouts can improve performance, strengthen strength, and promote lean muscle mass.
That ’ s why coach Jarrod Nobbe compiled 10 comprehensive recommended exercises for women.
Published by eatthis.com.
In the gym, women often demonstrate the ability to perform more volume (approaches and repetitions) during exercise compared to men.
In addition, women usually show the best aerobic capacity.
Women who want to become slim should take advantage of this by including more intense exercises without the risk of overtraining.
Use your natural cardio to speed up your metabolism by adding shorter rest periods between approaches.
Keep in mind that each exercise has different variations, and there are also several equipment options, including barbells, dumbbells, and kettlebells.
Choose the option and equipment that best suits your comfort level.
Also, try to change workouts every four to six weeks so that your progress is dynamic and fun.
Estates traction
When it comes to class traction, the term covers various variations of lifting a barbell, dumbbell, kettlebell, or hexameter.
From traditional to rigid, RDL (Romanian estate traction) and even rod traction, these variations are great for building up lean muscle mass of the posterior chain by working through the buttocks, hamstring tendons, lower back, upper back and even calves.
The coach advises to start by setting the legs on the width of the shoulders.
Then bend your legs at your knees and pull your hips back to reach the barbell (or other equipment you use).
Push your heels and pull your hips forward to stand up, squeezing your buttocks.
During movement, keep your back straight, the body is tense, and the bar is tightly pressed to the shins.
Carefully roll the bar to the floor, moving in the opposite direction.
Perform three sets of 8-15 repetitions with a 90-second rest between sets.
Goblet squats with raised heel
Want to cut relief quadriceps and pump up the press?
If yes, then you should pay attention to squats with raising the heel.
This exercise is aimed precisely at the quadriceps muscle, while simultaneously engaging and training the muscles of the press.
Take a dumbbell, hold it at your chest with both hands and stand up, putting your legs on the width of your shoulders, lifting your heels with a weight of two to three inches above the floor.
Then squeeze the press to activate the press, and descend into squats with curved knees, holding the chest vertically and the back straight.
Walk all over the foot to return to the starting position.
Perform three sets of 12-20 repetitions with a 90-second break between sets.
Lifting on one leg
Lifting is a great exercise to develop strength, stability and balance on one leg.
Add lateral variations, and you will not only form leg muscles, but also pump up the gluteal muscles.
To diversify side lifts, change body weight, dumbbells and weights, and experiment with different positions.
Stand next to a sturdy box or gymnastic bench, making sure it is at such a height that your knee bends about 90 degrees when you put your foot on it.
Start by putting your legs across the width of your hips and rise up on the box with one foot, focusing on full foot contact and keeping the opposite leg straight.
Slide your heel over the box, flexing your hip and knee to rise higher.
Control your descent by bending the knee and thigh on the box, returning to the starting position with control.
Perform three sets of 12-15 repetitions on each side with a 60-second break between sets.
Bulgarian Split Squats
Bulgarian squats are a step forward compared to traditional squats and lunges.
This variation, also known as a raised back squat, trains the quadriceps and thighs to create graceful relief shapes.
Complicate the exercise by using dumbbells, weights, or a barbell to increase intensity and accelerate progress toward your muscle goals.
Perform bulgarian squats by placing one foot on a bench or a raised surface behind you and lowering it into the squat position.
Keep the front knee in line with the toes and torso in an upright position.
Swipe through the front heel to return to its original position.
Alternate your legs and add weight for extra intensity if you want.
Perform three sets of 12-15 repetitions on each side with 60 seconds of rest between sets.
Mahi with weights
Mahi with weights is a dynamic addition to training.
This explosive exercise ignites the back chain, forming the muscles of the hamstrings, buttocks and lower back.
The inclusion of weights in HIIT training adds intensity and power to burn calories, making it an effective tool for simultaneously burning fat and building strength.
Stand with your legs spread over the shoulder width, take the weight while standing upright.
Turn on your thighs, holding your hands straight, and then pull your thighs forward explosively to lift the weight to the height of your chest, thanks to the impulse from the lower body.
Turn the weight between the legs and repeat the movement.
Perform three to four sets of continuous repetitions of 45 seconds with a thirty-second break.
Spin with dumbbells
Spin with dumbbells may not involve lifting weights.
However, its extended range of motion promotes the growth of chest and shoulder muscles.
This exercise activates the bark, enhances the strength of the abdomen and improves the stability of the wrist.
Adopt the traditional push-ups position by holding the dumbbells across the shoulder width.
Lower the body, bending the elbows until the chest almost touches the ground, then return to the initial position, fully extending your arms.
Keep a straight line from head to heel and control your movements.
Complete three rounds of 45 seconds with 90 seconds of rest between rounds.
Wide Grip Lat Pulldown
Wide grip pull-downs are an excellent addition to the female muscle building procedure.
This exercise, aimed at the broad muscles, shoulders and upper back, helps to sculpt a fit and clear physique.
Sit on the seat, fixing the hips under the knee pads, and grasp the wide bar with your upper hand, placing your hands slightly wider than the width of your shoulders.
Keep the chest elevated, the shoulders back and the injured body, pulling the bar to the top of the chest, focusing on the movement of the elbows down and back.
Take a short pause at the end of the movement, then slowly release the bar to its original position, allowing your hands to fully stretch without closing your elbows.
Perform three sets of 15-20 repetitions with a rest of 60 to 90 seconds per approach.
Reverse Grip Rod Pulls
Reverse Grip Barbell Traction is an exceptional exercise for women seeking to create a graceful back while simultaneously attracting bark and even sneaking up on the rear deltas.
Start by standing, placing your legs on the width of your shoulders, and take the bar from the bottom, placing your hands closer than the width of your shoulders.
Hold the bar in front of your thighs, arms fully extended, palms up.
Keep your back straight and your chest up.
Move the shoulder blades back and pull the bar to the lower part of the chest, focusing on turning the elbows back and keeping them close to the body.
Tighten the back muscles in the upper part, then lower the bar under control.
Perform 10 to 15 repetitions with a rest of 60 to 90 seconds between sets.
Bench press with tight grip
This option focuses on the upper and middle breast, triceps and front deltas, while attracting the core for stability.
Chest press with dumbbells tight grip is fantastic for women seeking to achieve a slender body shape.
Adjust the inclined bench at an angle of 30-45 degrees and hold a pair of dumbbells near each other with a grip from above.
Lie on the bench with your back, pull the dumbbells over your chest.
Take up the measles and lower the dumbbells in a controlled manner until they touch your shoulders.
Push the dumbbells up until your hands straighten, holding the weights next to each other.
Perform three sets of 8-15 repetitions with 60 seconds of rest between sets.
On the knees above the head.
This movement can be done with both dumbbells and kettlebells.
It effectively increases net muscle mass in deltas and triceps, attracting the cortex and lower body for stability and strength.
Go down on one knee, and the other leg is firmly on the ground.
Hold the dumbbell in one hand at shoulder height, bend the elbow and look forward.
Take up the core to stabilize your body, and press the dumbbell over your head, fully extending your arm while holding your torso vertically.
Lower the control dumbbell to the height of the shoulders and repeat the desired number of repetitions.
Perform three sets of 8-15 repetitions on each side with a rest of 60 to 90 seconds between sets.
Earlier, OBOZ.UA published the 5 best exercises with elastic tape.
Subscribe to OBOZ.UA channels in Telegram and Viber to be aware of the latest events.
The materials on this site are recommended for general informational use and are not intended to establish a diagnosis or self-treatment.
OBOZ.UA medical experts ensure that all content that we post is published and meets the highest medical standards.
Our goal is to inform readers as qualitatively as possible about the symptoms, causes and methods of diagnosing diseases.
We urge you not to self-medicate, and to diagnose diseases and determine the methods of their treatment, we advise you to contact doctors.

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Content: Yoga beginners must see! 10 types & basic body type Swan type abdominal arm training fastest
Art / Beauty Circle
“Yoga ” is one of the most popular sports in recent years, and the recognized benefit of yoga is that it can improve people ’ s physical, psychological, emotional and spiritual problems.
Many women use yoga to sculpt their bodies to make their body lines look more beautiful.
And the threshold of yoga is very low, you can easily do it at home with the video, which is very suitable for sports novices.
Xiaobian helps you organize the 10 most popular yoga & 5 slimming yoga movements you can do at home, and hurry up and move together.
It is best to practice yoga 2-3 times a week.
(Photo / freepik)
The best practice frequency of yoga each week
Practice 2-3 times a week is best, especially for beginners, the body needs a certain amount of time to adapt to the yoga movement, if you can spend 1-2 hours a day is the ideal time.
How to choose a yoga mat
When doing yoga training at home, be sure to use a yoga mat to avoid injury!
Choosing a yoga mat has a few precautions, first of all, the length must be more than their own height, the thickness should be in accordance with the usual exercise habits to choose, if you are a beginner of yoga or used for muscle exercises on the mat, it is recommended to choose a thicker yoga mat, the thickness of 6 ~ 8mm is better, to avoid joint pain and discomfort during practice; but if you are a yoga practitioner above the thickness can be slightly thinner. The first choice is to use a yoga mat with a thickness of 4 ~ 6mm and an anti-skid effect to avoid slipping or uneven hands and feet when practicing advanced movements.
Yoga beginners recommend choosing a thicker yoga mat.
(Photo / Liferme)
Yoga Suit / Pants Selection Highlights
Usually do yoga or Pilates and other exercises must know that wearing is also a very important part of the exercise. If you wear inappropriate clothes, it may fall in the neckline or pants during exercise, or it may be too tight to fully stretch the body, resulting in exercise is not in place. It can show even body feel, and it is safer and less exposed when exercising.
▲ Functional yoga pants, yoga clothes are good to wear and look good. (Photo / AM ME)
What is Yogi?
In addition to doing exercises with bare hands, it is also recommended to use elastic bands or yoga columns to increase the exercise effect. Yoga columns can also be called yoga rollers and foam shafts. Specifically, there may be a little granular column in the outer layer. Loose muscle lines.
▲ Yoga aids can increase the effect of exercise. (Photo / IG @ barrel.fit)
10 Types of Yoga
1: Hatha Yoga
Hatha Yoga is the oldest yoga, suitable for beginners of yoga.
In Sanskrit, "ha" means the sun and "da" means the moon.
Emphasis is placed on “controlling the body and breathing ”, which does not require the movement to be completely correct, but focuses on the“ feeling ” of the body, which is achieved through breathing, stretching and meditation to stretch muscles and relax the body and mind.
Hatha yoga does not require special equipment, in addition to simple preliminary movements suitable for yoga novices, there are also more difficult movements can be challenged, especially for people with high daily pressure, easy to tension or muscle tension, can be relieved through this yoga.
▲ Hatha Yoga is the oldest yoga, suitable for beginners. (Photo / Little Red Book @ PURE Yoga)
2: Iyengar Yoga
Ayanga Yoga emphasizes “posture accuracy and breathing exercises ”. The training focuses on stable breathing with the movements in place, because each posture requires a long time, and often requires the use of auxiliary tools such as yoga chairs, stretch belts, and yoga bricks to help correct the posture. Mild stretching and twisting can help adjust the bone and sculptural posture, suitable for long periods of humpback, spine bending and other positions. People with incorrect posture, or elderly people with poor muscle endurance and bone loss, but beginners recommend that you should be guided by a professional yoga teacher.
▲ Ayanga Yoga emphasizes posture accuracy and breathing exercises. (Photo / Little Red Book @ PURE Yoga)
3: Flow Yoga
The movement pattern of flow yoga echoes the name, and the transition between different poses is very smooth. It is emphasized that the movement changes with the speed of music and the length of breath, and the posture arrangement is relatively free compared to other types.
Flow yoga focuses on “stretching, strength and body balance ” and helps to improve the problem of body coordination.
Because you need to be very attentive when doing yoga, it can also improve the problem of inattention.
You need to have more than half a year of yoga foundation, otherwise you may not find the right motivation point, suitable for people who like dance and music rhythm exercise.
▲ Flow yoga emphasizes changing movements with the speed of music and the length of breath. (Photo / Little Red Book @ Coke Mahjong that adheres to self-discipline)
4: Yin Yoga
Yin Yoga emphasizes the "relaxation of the whole body", which combines medicine and Taoism, combines breathing and long-term movement maintenance, without excessive movement changes, helps improve the meridian and connective tissue that binds many organs together, and increases the flexibility and flexibility of joints, accelerating blood circulation.
It requires more than half a year of yoga foundation, suitable for people with high life pressure and sports enthusiasts, so as to relax the body and mind, relieve stress and muscle tension.
Because the movement is mostly sitting and lying, to emphasize the stability and stretching of the "lower body", people who do not like too much exercise can also try.
Yoga emphasizes the relaxation of the whole body.
(Photo / freepik)
5: High Temperature Yoga
High temperature yoga is very strict in the control of temperature, the need to do yoga in an environment of 38-40 degrees, which helps to correct posture, increase body softness, and promote blood circulation, because exercise in a high temperature environment is especially helpful for muscle stretching.
According to one study, hot yoga has a weight-loss effect. In a 90-minute class, women can burn an average of 330 calories, while men can burn about 460 calories.
However, heart patients, diabetics, patients with diabetes, patients with diabetes, patients with kidney diseases, patients with liver diseases, patients with high or low blood pressure, etc., are not suitable for high temperature yoga exercise.
Yoga is not for everyone.
(Photo / Little Red Book @ Lu Ah Bai, HERO YOGA)
6: Pilates
The focus of Pilates is to “train small muscle groups ”, through the control of the muscle group, improve the core strength, and train specific parts such as muscle types and joints to help reduce fat and shape the body. It is a popular exercise used by many Korean stars to maintain the body, suitable for people with a yoga foundation.
Pilates ’ six principles are “Focus, Breathe, Core, Control, Accuracy and Smooth ”, which combine aerobic, softness and muscle stretching to help us achieve balance in our bodies, whether through free hand training or machine assistance.
It is suitable for people who want to adjust their posture and need exercise rehabilitation treatment.
The four members of BLACKPINK, Twice Ziyu, Daeyeon, and IVE Yuan-ying, all rely on Pilates to maintain their slim stature.
Pilates is a popular sport used by many Korean stars to keep their bodies in shape.
(Photo / IG @ taeyeon _ ss, Youtube / MBCentertainment)
7: Aerial Yoga
Aerial yoga is also called "anti-gravity yoga", which combines traditional yoga postures, as well as modern movements such as dance and Pilates. You can use yoga hanging cloth with the arm and core force, and change many different postures through gravity and body weight.
Can improve shoulder and neck, back pain and insomnia and other problems, because aerial yoga requires anti-gravity action, will consume more calories, but also can train core strength, improve posture, practice balance, many stars such as Xu Wei Ning, Apink Sun Nane, Girl's Day Huili, BLACKPINK Jennie are private aerial yoga enthusiasts.
▲ Apink Sunna En and Jennie are fans of aerial yoga. (Photo / IG @ marcellasne _, @ jennierubyjane)
8: Astana Yoga
Astana yoga is also known as "strength yoga" because it focuses more on the exercise of qi and force, which is a "high intensity" yoga.
What is more special is that it has a fixed posture order "can not be replaced at will", emphasizing the "continuity and support" of the action, which can effectively train physical fitness, muscle endurance and body softness, and can be viewed from the body in different states for the ability to control the muscles, which requires a certain amount of physical strength to complete.
Because Astana yoga is more intense in physical fitness or movement, it is a higher intensity of exercise, so it is recommended for people who have a yoga foundation and have better physical fitness, it is recommended to practice with a professional yoga teacher.
Astana Yoga focuses on the exercise of energy and strength.
(Photo / Little Red Book @ Ashtanga - Annan)
9: Pregnancy Yoga
Pregnant women's yoga mainly emphasizes "breathing and stretching", which is used to relieve physical discomfort during pregnancy, such as back pain, edema and other problems, compared to the general yoga movement is more moderate.
Through pregnancy yoga, you can also train the "pelvic floor muscles" to enhance the muscle strength of this part of the body, and thus help the birth.
In addition, pregnant women in the prenatal and postnatal emotional adjustment is very important, pregnant women yoga also helps to maintain the hormonal balance, so that the mood is stable, reduce the occurrence of postnatal depression, but also helps to shorten the time to recover after childbirth.
However, because the situation of each pregnant woman is different, it is recommended to discuss with the obstetrician and gynecologist before deciding whether this yoga exercise is suitable.
Yoga for pregnant women emphasizes breathing and stretching.
(Photo / Little Red Book @ CCN)
10: Repair Yoga
Restoration yoga, also known as "meditation yoga", is a yoga based on Iyengar yoga, founder Judith Lester believes that yoga is not only used to adjust body posture, "repair and relaxation" is also an important part.
Using the sitting and lying posture, in addition to the practice of posture, the internal organs, bones, muscles and spine are adjusted back to the correct position, and each movement pays attention to the stability and internal balance of the spine.
During the long stay of the action, through deep breathing and relaxation, the accumulated stress and anxiety of the body can be released, and complete relaxation can be achieved both inside and outside.
It is necessary to use yoga pillows, yoga blankets, yoga bricks and yoga ropes to assist in the movement.
▲ Restoration yoga can also be called meditation yoga. (Photo / IG @ pernextyoga)
6 Benefits of Yoga
Improve poor posture
Many people are prone to shoulder and neck pain and camel back problems because of the wrong posture of standing, sitting or playing computer for a long time.
Through the action practice of yoga, in addition to correcting posture and strengthening muscle strength, it can also effectively stretch the spine and improve the problem of poor posture.
Yoga can straighten the body and strengthen the muscles.
(Photo / IG @ pernextyoga)
Sculpture Form
Studies have pointed out that yoga can help to burn fat, especially hot yoga and air yoga.
In addition, because yoga often requires the use of the core of the abdomen, it will also make the lower abdomen become compact and make the body curve more beautiful, which is one of the favorite sports of many stars.
▲ Yoga can help to burn fat. (Photo / freepik)
Release Stress and Anxiety
Cortisol is a stress hormone that affects serotonin (also known as happiness hormones), and yoga can reduce cortisol secretion, which in turn relieves stress, anxiety, fatigue, and depressed emotions, such as meditation, stretching, and deep breathing.
▲ Meditation, stretching and deep breathing can help the mind and body to relax. (Photo / freepik @ master1305)
Improve balance, flexibility and softness
The softness of the body is not impossible to change, but can be improved by simple yoga practice, yoga often has many stretching exercises, can help train the softness of the body.
Also because yoga can be applied to the muscles of the whole body, doing yoga for a long time can also increase the balance of the body and the flexibility of the joints.
Body softness can be improved with simple yoga practice.
(Photo / IG @ pamela _ rf)
Improve sleep
Frequently do meditation, muscle relaxation, stretching and other yoga, which has been proven to increase melatonin secretion and improve sleep quality.
Having good sleep can also improve physical problems such as stress and obesity.
Relieve physical pain
Many people have shoulder and neck, back, waist, legs and other physical pain problems, some people will take pain medication to relieve, but in fact, can be through a few simple yoga exercises, such as baby, cat and cow, lower dog, stand forward bend to relieve the body pain and tension.
▲ Yoga movements can relieve pain and tension in the body. (Photo / IG @ pernextyoga)
Yoga Slimming POSE Practice at Home
Yoga seems to be soothing, mostly for stretching muscles, but the real basic body style of yoga, it is not easy to start!
The following five yoga instructors 5 basic style methods, although they are common style, but as long as you keep practicing every day, you can clearly feel the line tightening!
Yoga Slim POSE
Rod-style
The stick is also commonly known as the flat support, is a yoga action that can be thin to the whole body, with the elbows and toes of both hands to support the ground, and maintain the body in a straight state, pay attention to the back to maintain a flat back, can not arch, the ass can not collapse, and can not be shrugged, with the core of the abdomen.
Doing this action for a long time can make the lower abdomen become tight and train the horse and nail line.
It is also commonly known as a paddock.
(Photo / Little Red Book @ Yun Xin Learn Dance, same below)
Cygnus
Swan because it can extend to the arms and abdominal muscles at the same time, helping to thin the arms and waist.
One foot bends to the ground, the other straightens and rests on the ground, with both hands raised straight back.
When the spine and the entire back are stretched upwards, it will bring the entire upper half of the muscles to stretch, especially the muscles on both sides of the waist and on both sides of the arm, there will be a particularly obvious feeling, and doing this action for a long time will make the waist line become obvious, and the arms will become thinner.
Horse-riding
The most important thing is to "keep the balance of the body", the whole hip as far as possible down, at the same time feel the outer muscles of the front legs and the front muscles of the back legs, there will be a clear sense of stretching, this action is very helpful to improve the false span, is one of the actions that pear-shaped girls must practice.
Big Cat
The big cat can be very thin to the "shoulder and back" two parts. Both hands are straight forward, eyes look forward, shoulders have a feeling of downward pressure, hips are high, legs are close, thighs are vertical to the ground, the body center of gravity is shifted back, and the abdominal muscles are tightened.
Doing this action for a long time, in addition to visually achieving the effect of thin shoulders and thin backs, it can also improve the problem of constipation.
Underdog style
The lower dog type can be well stretched "the muscles of the back calf" to achieve the effect of thin legs.
When doing this action, pay attention to both hands and feet should be really straight, do not shrug shoulders, the knees of both legs can not be bent inwards. The heel of the foot as far as possible on the ground, if the muscle is too tight at the beginning, can not be stepped on the whole, the knee can be slightly bent, so that the whole foot smoothly stepped on the ground, feel the stretch of the muscles behind the calf, and then slowly corrected into the correct posture.
Yoga needs attention.
Although yoga is a gentle stretching exercise, it is not suitable for everyone because it is necessary to stretch the joints and parts of the body. In addition, there are some restrictions on the time to do yoga. If you want to stretch or exercise through yoga, please first assess whether you have the following problems and read the yoga precautions!
Yoga practice taboo
1. Osteoporosis, blood clotting disease, intervertebral disc protrusion, not suitable for yoga
Yoga has many movements that require the use of hands and feet to support the weight of the body. Osteoporosis patients may be prone to fractures due to careless force during support. Yoga requires limb stretching and twisting, which may lead to reduced blood flow at the end, which may lead to severe blood clotting and cardiovascular disease.
There are three types of people who are not suitable for yoga.
(Photo / IG @ wondercise.tw)
2. Avoid yoga for a short period of time for people with poor physical condition and initial fractures.
Although yoga can be used to build muscles and make the body healthier, when the body is not in good condition, the muscles cannot exert their maximum effectiveness and are prone to injury during practice.
3.
Do not do yoga for an hour before or after meals.
Because yoga is centered on the "spine", when stretching before and after, there is food in the stomach that may cause abdominal pain and vomiting, it is recommended to do yoga exercises on an empty stomach for 1-2 hours.
4. Pregnant women choose a special "Pregnant Yoga"
Although you can choose a special pregnancy yoga during pregnancy, the small editor recommends that you must first go through the professional evaluation of the obstetrician and gynecologist, and then decide whether you can practice yoga and avoid affecting the fetus in the abdomen.
▲ Pregnant women's yoga must first undergo a professional evaluation by a gynecologist, and be practiced by professional guidance.
(Photo / Little Red Book @ Teeth 's Hennessy)
5.
Avoid yoga that compresses your abdomen during menstruation
Some women experience abdominal discomfort during menstruation, and although some yoga exercises can relieve abdominal pain by stretching, it is important to avoid some movements that may squeeze into the abdomen.
6. Do not excessively exercise to be in position
For people who are not so good in muscle softness, when they start to contact yoga, there will be many actions to be extra hard, and they do not have to be forced to do it, practice in the range they can accept without injury, in order to let the body really relax.
Yoga beginners don ’ t have to learn to do it themselves.
(Photo / freepik @ yanalya)
Extended reading
A yoga mat is done! 4 tricks lazy people thin legs exercise, full range of sculpture leg meat, 2 weeks Get long comic legs
How to lose weight with a convex belly? 5 ways to eliminate the feeling of the lower abdomen. You can also lose weight while lying.
5 Tips for Beginners to Practice Thin Leg Yoga! 2 weeks leg circumference - 5cm. After exercise, the leg shape becomes straight and long. It 's amazing.
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Best activewear brands for women: From high street to luxury and sustainable brands

From up-cycled gear to retro-style sportswear, invest in some new ‘fit kit’ from these fashion-forward stores

Alice Barraclough,Emma Rossiter
Wednesday 04 January 2023 16:34

“If you look good, you feel good”, that’s how the saying goes. And though we’re paraphrasing slightly, when it comes to the gym, there is simply no denying the effects a new set of matching activewear can have on your motivation.

True, the new year tends to reignite that old spark we had for our fitness, and generally speaking, gyms are busier in the months of January and February thanks to that old adage of “new year, new me”. But when it comes to maintaining healthy habits, we think a decent sports bra, pair of leggings and trainers will keep you on the right track.

Whether you’re aiming to try out yoga for the first time this year, are gearing up to run your fastest 5k yet, or simply want to hit the gym more and feel confident while doing so, we’re here to help.

We’ve pulled together a list of the very best athleisure brands out there that are sure to help you with PB’s and PBL’s (personal best look’s – yes we did just make that up). And there really is no better time to invest in high-tech performance sportswear that features pretty patterns and flattering cuts.

We’ve covered all our bases here, from high-street giants to stylish street-ready luxury boutiques and sustainable shops with eco credentials. Essentially, you can consider this your personal directory to the best activewear brands to know.

Read more:

High street

Adidas, Adidas.co.uk

The brand with the three stripes. Loved by many, including us, this German manufacturer is known for producing hard-working, performance-driven sportswear that passes the sweat test every single time. From its popular boost running shoes to more modern pieces, Adidas is a go-to brand for HIIT, running and everything in between.

Asos, Asos.com

Asos offers an extensive roster of fitness brands, including Adidas, Nike and Reebok – but did you know it also has its own sportswear line named 4505? Expect minimalistic basics that work just as well for an afternoon catching up on Netflix as they do for pilates.

& Other Stories, Stories.com

A high street fashion favourite, & Other Stories has launched a new yoga collection in partnership with the Black Women’s Yoga Collective – and we want it all. Think pretty pastel pink v-cut halter yoga bras with thin straps and fun floral tights. The collection is made from recycled polyamide – so it’s sustainable, too.

Cos, Cosstores.com

Known for its minimal apparel, this Scandi brand focuses on simplicity, function and innovation across its activewear collection. Seamless, flattering and sustainable, Cos effortlessly fills a gap in the market for anyone who wants something technical, understated and on-trend without the large price tag.

Ellesse, Ellesse.com

Italian sportswear brand Ellesse is filled with fashion-forward, street-to-studio pieces, made in high-performance fabrics. Inspired by classic, retro sportswear, Ellesse features comfy, utilitarian cuts – we particularly like the high-neck, long-line crop tops.

H&M, Hm.com

When it comes to activewear, Swedish fast-fashion clothing company H&M offers affordable, no-fuss, beyond-the-gym staples. If you’re after basics like a pair of high-waisted, seamless black leggings or a racerback tank, look no further.

M&S, Marksandspencer.com

M&S’s Goodmove range is both affordable (sports bras are available from £12, Marksandspencer.com) and technical – they also use sustainable fabrics like recycled polyester. Featuring pretty designs, the printed leggings and lightweight running jackets are certain to make a statement.

New Balance, Newbalance.co.uk

New Balance isn’t globally recognised by accident. Just take a look at their running leggings and breathable tanks to witness their commitment to innovation. Forget trends; this sportswear brand is only interested in kit that actually enhances your workout, so you can always perform at your best.

Nike, Nike.com

With every fashion brand wanting to get into activewear, we have to pay tribute to the original king of the bracket, aka Nike. Say goodbye to boring shorts and tees and release your inner athlete with fashionable and functional sportswear. They’ve even recently launched their first dedicated maternity collection, Nike (M). So what are you waiting for? Just do it.

Under Armour, Underarmour.co.uk

Whether you’re striving for a flow-state run or weight training in your bedroom, Under Armour’s extensive product range is designed to steer you through your toughest workouts. Its latest technology – Iso Chill – provides additional breathability and ventilation via laser perforation.

Luxury

Adidas by Stella McCartney, Adidas.co.uk

Renowned fashion designer Stella McCartney always pushes the boundaries, blurring performance activewear with whacky contemporary shapes and classic styles. Fashion-led and fitness-ready, the Beach Defender collection even offers sustainable, tactical performance wear designed for both the land and water.

Alo Yoga, Aloyoga.com

Hailing from Los Angeles, the home of healthy living, Alo Yoga Sportswear offers flattering and flexible yoga pieces designed to meet the needs of LA’s rich and famous. Bright colours such as neon apricot orange are sure to boost your mood (and everyone else’s).

Beyond yoga, Beyondyoga.com

Also from LA, Beyond Yoga cleverly merges comfort with a pared-back design. Their luxuriously soft fabrics, neutral colours and flattering designs are perfect for layering, and plead to be worn long after your yoga practice has finished.

Ernest Leoty, Net-a-porter.com

Once a maker of 19th-century Parisian corsets, Ernest Leoty has a rich history of graceful, feminine designs that are well worth the investment. From stretchy, sleek and supportive bodysuits to moisture-wicking, bright, compression-fit leggings, adding this label to your gym wardrobe will give it an immediate stylish update.

LNDR, Lndr.uk

Another great premium sportswear brand that aims to create collections that look just as good around town as they do inside the gym is LNDR. Founded by three active, international women based in London who wanted to create a brand around “the lifestyle we want to live, the products we want to wear, and the people we wanted to hang out with”, LNDR feels classic with its familiar sporty vibe. Wear a coordinating set to HIIT or a spin class.

Lorna Jane, Lornajane.co.uk

Born and raised in Australia, Lorna Jane has become an international success due to its confidence-boosting clothing. This female-owned label blends style, functionality and quality fabrics to remind women that being healthy doesn’t have to be about finding more time, eating less or trying to look like anyone else. Expect flattering cropped tanks and bike shorts in a refreshing colour palette.

Lululemon, Lululemon.co.uk

Lululemon is one of the best-known (and most-loved) luxury sportswear brands in the world. Whether you’re a runner after sweat-wicking, flattering separates or a yogi needing second-skin, high-waisted leggings that won’t slip when you’re in a downward dog or attempting a headstand, this Canadian label is full of high-quality, timeless looks. We want everything.

PE Nation, Pe-nation.com

If you follow Kayla Itnes or Kelsey Wells on Instagram you’ll be familiar with this retro-inspired brand from Australia. Made for sweaty HIIT and strength sessions, PE Nation is filled with bold, boyish styles and sporty colour-block combinations.

Pocket Sport, Pocket-sport.com

Designed by Louise Thompson of Made and Chelsea fame, this up-and-coming activewear brand is made for modern lifestyles. Combining bold colours with flattering cuts, Pocket Sport offers functional matching sets that look great in and out of the studio.

Sweaty Betty, Sweatybetty.com

Designed by women, for women, this UK-based label – named after the founder’s determination to make it cool to sweat – is on a mission to empower women through fitness. Known for its unmissable colourful prints and high-tech fabrics (their power leggings are famous for a reason), Sweaty Betty is often the first pick from our workout wardrobe – we love its cutting-edge activewear as much as we love the brand ethos.

The Upside, Matchesfashion.com

If you like leopard or zebra print then you’ll love this chic activewear label from Australia. Made from technical fabrics in sophisticated silhouettes, The Upside will elevate your performance (and you’ll look cute in the process).

Varley, Varley.com

Designed in LA, produced in London, and made from Italian fabrics, Varley draws inspiration from city street-style scenes. There’s something very understated about Varley’s luxurious collections featuring sleek, open racerback designs and seriously soft staples. Be sure to size down though, as their kit comes up big.

Sustainable

BAM, Bambooclothing.co.uk

Whether you’re getting fresh air on a hike or heading to a pilates class, BAM – Bamboo Clothing – makes athleisure that is “inspired by the planet and designed for adventure”. The best part about activewear made from bamboo jersey? Not only is it soft and breathable, it’s also guaranteed opaque – so the leggings are completely squat-proof.

Contur, Conturuk.com

After luxury activewear with a conscience? Then try this small British brand – Manchester based and London produced – with garments made from recycled Econyl. Perfect for yoga and pilates, we especially love their bestselling block rocker crop (from £39.90, Conturuk.com). The brand has a way with colour too, combining bold block shades with a hint of gold shimmer detailing.

Girlfriend Collective, Girlfriend.com

This Seattle-based start-up launched with a bang state-side after it offered a free pair of leggings to its first customers – they ran out of stock on their first day. Since then, Girlfriend Collective has built a cult following by designing minimal, size-inclusive, eco-friendly pieces – 25 recycled water bottles make a single pair of its luxe compression leggings (£45 Matchesfashion.com). Expect pretty, Instagramable shades such as terracotta, powder blue and apricot, and high waistlines that don’t roll down.

Nimble Activewear, Nimbleactivewear.com

Bondi Beach-based label Nimble Activewear believes the very best workout wear is both practical and affordable. Engineered for “everyday athletes”, and made from used and recycled plastics, Nimble produces flattering cuts that hug you in all the right places in pretty colour palettes and feminine prints.

Olly Olly & Co, Ollyollyandco.com

Made from Econyl, a 100 per cent regenerated nylon yarn derived from pre- and post-industrial waste such as discarded fishing nets, this small start-up has huge potential. In an effort to save the ocean, one piece at a time, Olly Olly & Co truly puts sustainability at the heart of its designs.

Outdoor Voices, Outdoorvoices.com

Outdoor Voices, a New York-based brand, is on a mission to get the world moving. Products are made using sustainable textiles and responsibly sourced materials, including recycled polyester crafted from water bottles, and feature sharp silhouettes in understated colours. We adored their recent partnership with UK cycling brand, Rapha, and can’t wait to get our hands on one of the sporty Athena dresses.

Perff Studio, Perff.com

Every product Perff Studio produces is 100 per cent eco-friendly and 50 per cent made of recycled materials. Hailing from northern Portugal, the line’s technical performance fabrics and stylish cuts mean you can hit a cardio class then head straight out for coffee after and still look chic.

Reformation, Thereformation.com

If you’re already a fan of Reformation’s beautiful dresses, then you’ll be sure to love their sustainable activewear range, too. Made with recycled plastic bottles, simple, stylish, square-neck crops meet high-rise leggings and Kylie Jenner-esque bike shorts – this is the cool girl’s solution to sustainable workout gear.

Silou, Siloulondon.com

Made for movement on the mat, this London-based brand, founded by yoga teacher Phoebe Greenacre, is sustainable luxury activewear at its finest. Silou’s kind-to-the-planet designs feel soft against the body while the flattering, tailored cuts refuse to sacrifice on style. If you’re after an immediate confidence boost, then try one of their contemporary full-length bodysuits – perfect for yoga.

SOS Activewear, Sosactivewear.com

This small UK start-up aims to empower women through its simple yet timeless activewear, and to do so while upholding solid ethical credentials. Every piece is made from Econyl and recovered ocean plastics – and designed to be easily mixed and matched. SOS Activewear is a brand that can take you from barre to brunch and back again.

Tala, Wearetala.com

“Slow fashion, sustainable style” is Tala’s mantra. Created by 23-year-old influencer and Oxford University graduate Grace Beverly, if you’re looking for workout leggings that mould to your body, in bold colours made from upcycled, recycled materials or from factory offcuts that would have otherwise gone to landfill – then you’ll probably adore these.

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NORDSTROM, INC.

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02:59p2021'S TOP TRENDS : A Year of Joy and Self-Expression
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2021's Top Trends: A Year of Joy and Self-Expression

12/15/2021 | 02:59pm EST
2021's Top Trends: A Year of Joy and Self-Expression

As we entered 2021, we saw our customers respond to our diverse category offering and expanded product assortment. We widened the aperture to bring in more active, athleisure and outdoor lifestyle apparel to fit every lifestyle. At the same time, we saw a return to occasion dressing, from work to wedding and beyond. This is certainly a testament to how customers have adapted to the uniqueness of this past year-merging casualwear with those special statement pieces to bring newness and excitement to our wardrobes.

We rounded up a few of the year's top trends and launches as we look back on 2021.

Return to Fashion and Novelty
Coming out of the last two years of comfort and loungewear, we were excited to bring back the joy and excitement of dressing up. Our customers added joyful and novelty pieces to pair with casualwear-playing with a styling juxtaposition of comfort and glamour. We saw customers looking for extensions of self-expression with pieces that are expressive, unique and evoke emotion. This often translated to bolder colors, detailing and statement pieces. We saw a quick bounce-back of high heels, and our customers doubled their searches for heels in 2021. Similarly, our customers returned to tailored pieces, including suiting for men and women.

Final Touches with Fine Jewelry
Building on the return to joy and self-expression, fine jewelry became even more important to our customers. We saw Fine Jewelry-related searches increase 2.3 times from 2020. To meet our customers' expectations and offer more brands, we expanded our Fine Jewelry offering, with 14 new-to-Nordstrom brands, as well as a new site interface to deliver the best shopping experience on Nordstrom.com. Bold and colorful statement pieces made great wardrobe additions, from brands like Eera and SHAY, who deliver those bold and colorful statement pieces.

Versatility Matters
This year, customers shopped with versatility in mind and blended luxury with comfort. Their purchases, whether active, contemporary, or causal, needed to be able to transition throughout their day and make them look great and feel their best. We see our customers blending luxury with comfort. Even as we've seen more than a 1.5x increase from 2020 in sequin, sparkle and glitter-related searches, these details go beyond festive events as customers are adding statement pieces to their wardrobes. These statement pieces are no longer just for special occasions, and our customer incorporates these trends (like a sequin top) into special event outfitting along with everyday looks.

Staying Active
Along with a return to fashion and novelty, activewear continues to resonate with customers. Throughout the pandemic, we heard loud and clear from our customers that activewear, athleisure and performance athletic gear is a highly sought-after category. Some exciting brands that we launched this year include Halle Berry x Sweaty Betty, EleVen by Venus Williams,tentree, and Outdoor Voices. Some exciting brands that we launched this year include Halle Berry x Sweaty Betty, EleVen by Venus Williams, tentree, and Outdoor Voices. The active skort also made a comeback.

Beyond what they wear, our customers looked for inspired workouts that elevate their wellness goals. So, we took our active ambitions to the next level by partnering with Tonal in 40 Nordstrom locations, where customers can try the full Tonal experience firsthand.

Shopping with Their Values: Inclusive and Diverse Products
Amplifying diverse voices and brands has long been a part of our culture which is why this year we committed to the Fifteen Percent Pledge-introducing a new commitment to growing our purchases from businesses owned or founded by Black individuals by 10x by the end of 2030. This year we added nearly 150 Black and Latinx-owned brands across all categories.

We continue to work toward our goal to deliver $500M in retail sales from brands owned, operated or designed by Black or Latinx individuals by 2025. This year, we launched our Inclusive Beauty category, adding 12 new Black-founded beauty brands including UOMA.

Representing the communities and cultures we serve is important to us, which is why we've partnered with brands that focus on inclusivity. Some of our most notable brand partnerships include:

  • Henna & Hijabs: an exclusive collection of hijabs created for the modern Muslim woman
  • BP + Wildfang: a collection that pushed boundaries and gender norms
  • Phluid Project: a gender-free fashion brand and is known for breaking the binary
  • Nordstrom by Cristina Martinez: a collection designed by a contemporary artist whose work is rooted in telling the stories of Black and Brown people.

Sustainability Stays Top of Mind
We continue to grow Sustainable Style -a shoppable category to help customers find products that are responsibly manufactured, made with sustainably sourced materials and part of a give-back program. We've seen searches for sustainable products double this year, and we're excited to grow this category. This year, we launched new and exciting brands with products that qualify for Sustainable Style, including tentree:

  • tentree, who plants 10 trees for every item purchased to 50,000 native trees to protect local ecosystems and offset carbon emissions--for every item purchased, tentree plants 10 trees.
  • Goodfair: which sells vintage, was built on the mission to change the way consumers think about "buying new" through a sustainable, digital-first approach to thrift.

Disclaimer

Nordstrom Inc. published this content on 14 December 2021 and is solely responsible for the information contained therein. Distributed by Public, unedited and unaltered, on 15 December 2021 19:58:00 UTC.

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Content: What is Kundalini Yoga and How It Works
Doing yoga is not only useful, but also fashionable.
You do not need to look for your guru in distant India, it is enough to come to any fitness center and find yoga classes in the schedule.
Photo: stranabolgariya.ru
And often there will even be the opportunity to choose a direction to your liking, for example, kundalini.
What is this practice, how it appeared and to whom it may be useful, we tell in the material.
Kundalini Yoga
Kundalini yoga is covered with a mass of myths and legends.
It is believed that this is an ancient Indian practice that allows you to wake up the kundalini energy located at the base of the spine.
By the way, the presence of this energy was confirmed in the course of studies.
Kundalini is called the life force that permeates the entire human being and can be activated through meditation, asanas (postures) and breathing exercises.
unsplash
Kundalini yoga practitioners often describe their experiences as revealing new levels of consciousness and a deeper connection with the divine principle of the world.
At the heart of Kundalini Yoga is the idea of the system of chakras – the seven energy centers located along the spine.
Each chakra is responsible for a specific area of life: love, communication, willpower, and so on.
Kundalini yoga practices aim to balance and purify the chakras, allowing energy to flow freely throughout the body.
Kundalini yoga also involves chanting mantras (sound formulas) and using mudras (gestures) that help focus the mind and enhance the effects of the practice.
An important aspect of Kundalini Yoga is also mentoring, as some practices can be dangerous if not performed correctly.
What techniques and practices are included in Kundalini
Kundalini Yoga includes various techniques and practices, such as:
1.
Asanas (postures) are physical exercises that help strengthen the body and improve flexibility.
2.
Pranayama (breathing exercises) are breathing techniques that help control energy in the body and reduce stress.
3.
Meditation is a practice of concentration of the mind that helps to reduce anxiety and increase the level of awareness.
4.
Mantras (sound formulas) are the repetition of certain sounds that help calm the mind and enhance the effects of the practice.
5.
Mudras (gestures) are hand positions that help control energy in the body and improve concentration.
6.
Kriya (movements) are special movements that help release the clamped energy in the body.
7.
Mentoring is an important aspect of Kundalini Yoga, as some practices can be dangerous if performed incorrectly.
unsplash
Kundalini Yoga for Beginners at Home
Beginners should move in the direction from simple to complex.
Do not perform the most difficult asanas and breathing exercises that require attention and effort.
Focus on the simple and gradually complicate.
Here are a few examples:
1.
Asana "Halo Lotus" - sit on the floor, stretch your legs forward and bend your right leg in the knee, pulling it to yourself.
Try to put your right foot on your left thigh.
The left leg is also tightened to yourself, the left foot can be placed under the right thigh.
Connect the palms in front of you and lift up above your head.
Hold the pose and repeat symmetrically on the other leg in a couple of minutes.
freepik
2.
Pranayama “Sitali ”, or cooling breath, take a comfortable position and breathe through your nose with your eyes closed.
Then pull out your tongue and roll it into a tube.
Breathe air through a tube of your tongue, then close your mouth and hold your breath for a few seconds.
Exhale through your nose.
Repeat 5-10 times.
3.
Mindfulness of Breath Meditation – with your eyes closed, concentrate on the breath, do not try to change it, just observe it.
Continue for 5-10 minutes.
freepik
4.
Om mantra – let the sound drown out all other thoughts.
Repeat the mantra for 5-10 minutes.
5.
Mudra "Jnana" - sit in a comfortable position, connect the pads of the thumbs with the index, pull the rest of the fingers and turn the palms up.
Keep the wise as long as you see fit.
Breathe.
freepik
It is advisable to practice with an experienced instructor.
Otherwise, study literature and video tutorials, but be careful not to do too complicated things.
Kundalini Yoga for Women
Kundalini Yoga is also recommended for women.
This may be due to the fact that there are more breathing techniques than power asanas.
It is believed that this practice of yoga helps to improve physical fitness, emotional health and even develop intuition.
Here are a few practices that can be especially beneficial for women:
Asana "Butterfly" - sit on the floor, bend your knees and join your feet together, keeping your feet on the floor.
Keep your hands on your knees and slowly swing your feet up and down to open your hips and pelvic area.
Hold the position for 1-2 minutes.
unsplash
Pranayama “Nadi shodhana ”, or alternate breathing, – sit in a comfortable position, close the right nostril with the thumb of the right hand and breathe through the left nostril.
Then squeeze the left nostril with the thumb of the left hand and exhale through the right nostril.
Repeat 5-10 times.
• Meditation "Wisdom of a woman" - for 5-10 minutes, repeat the mantra "I am a woman, I am a wise", you can aloud or mentally.
Basic asanas (postures)
• Sitting posture with straight back – sit on the floor with crossed legs and straight back, hands on your knees.
This posture helps to improve posture and concentration.
• Tree pose - stand on one leg, lift the other leg and place it on the inner surface of the thigh.
Put your hands up and put your hands together.
This position improves balance and strengthens the legs.
unsplash
• Cobra pose - lie on your stomach, raise your chest and head, keeping your hands on the floor under your shoulders.
This position strengthens the muscles of the back and improves flexibility.
freepik
• Bridge pose – lie on your back, bend your knees and lift your pelvis up, keeping your hands on the floor under your shoulders.
This posture strengthens the gluteal muscles and improves the flexibility of the spine.
freepik
• Warrior pose – stand on one leg, bend the other leg in the knee and pull it forward.
Put your hands up and put your hands together.
This position strengthens the legs and improves balance.
unsplash
Basic Breathing Practices
• Breath of fire – rapid and rhythmic breathing through the nose with a contraction of the abdomen on exhalation.
This practice helps to improve blood circulation, cleanse the lungs and strengthen the respiratory system.
An example with the analysis of technology:
• Alternate breathing (shodhana is necessary) - breathe in turn through the right and left nostril, clamping the opposite finger.
This practice harmonizes the work of the right and left hemispheres of the brain.
Basic Mantras in Kundalini
1.
Om is a mantra that symbolizes unity and harmony.
2.
Sat Nam is a mantra that means “Truth is Name. ”
It helps to strengthen the connection with the spiritual path and to realize one ’ s true self.
3.
Ad Guru Name is a mantra of protection that helps to avoid negative influences and attract favorable energy.
4.
Vahe Guru is a mantra that means “Delightful Teacher. ”
It helps to strengthen the spiritual connection and attract favorable energy.
5.
Ram Das is a mantra that symbolizes the spiritual master Ram Das and helps to establish a connection with the spiritual world.
6.
These mantras can be recited during meditation or while performing breathing practices.
They help to strengthen the spiritual connection and attract favorable energy.
Basic Meditations in Kundalini
1.
Meditation on breathing – focusing on inhalation and exhalation, allows you to improve the quality of breathing and calm the mind.
2.
Heart Meditation – Focusing on the heart chakra helps to develop love and compassion for yourself and others.
3.
Meditation on the third eye - focusing on the point between the eyebrows, helps to improve intuition and develop clarity of thinking.
4.
Mantra meditation – chanting a mantra during meditation helps to strengthen the spiritual connection and attract beneficial energy.
5.
Exercises
Bumps of the spine - sit in a simple position.
Breathe in and at the same time stretch your chest up, exhale and at the same time round your back to let all the air out of your lungs.
Kapalabhati is a breathing technique in which you need to perform sharp exhalations through the nose, while with each exhalation the wall of the abdomen slightly tightens towards the spine.
Kapalabhati differs from the breath of fire in that in the breath of fire inhalation and exhalation are equal in time and effort, and in the case of Kapalabhati inhalation is passive, almost imperceptible, and exhalation is vigorous.
Beginners do as much as they can, experienced practitioners do 108 breaths.
Shavasana is the final asana after all practices.
The key is that the spine is completely pressed to the floor.
Breathing is measured.
Positive effects of kundalini on health
In fact, there have been a number of studies that have looked at the effects of Kundalini Yoga.
So, in 2018, after practicing for eight weeks, the participants ’ level of anxiety decreased.
And in another study, it turned out that women with anerexia nervosa and bulimia kundalini yoga helped improve their attitude to their own bodies.
Summary of Kundalini Philosophy
The philosophy of Kundalini Yoga is based on the idea that in every person there is a potential for infinite development and enlightenment.
This potential is presented in the form of kundalini energy, which is located at the base of the spine.
The purpose of Kundalini Yoga is to awaken and raise this energy through the chakra centers, leading to deep enlightenment and awareness of one ’ s true potential.
Contraindications
Kundalini yoga is contraindicated in the following cases:
• bronchial asthma,
• in case of impaired cerebral circulation,
• in the first months after a stroke or heart attack,
• with hypertension,
• diabetes mellitus type I,
• with severe mental disorder: psychosis, neurosis, depression, epilepsy, manic and delusional disorder, schizophrenia, any complex state of impaired consciousness,
• during pregnancy at any time,
• in the presence of malignant tumors.
Interesting facts
Kundalini yoga helps to fulfill desires.
Kundalini yoga is full of energy.
Kundalini yoga can be considered one of the methods of body-oriented psychotherapy.
• Kundalini yoga helps to get rid of addictions.
Expert 's comment
Yoga teacher Dmitry Sharushkin, founder of the online academy YOGA 'M DHARM:
“First you need to understand that kundalini is not a practice, but simply a term, a word in Sanskrit.
It means energy, which, according to the ideas of the ancient Aryans who spoke Sanskrit, was inside the human body.
This energy is described in various yoga practices.
This term can be used by a representative of any school and direction of yoga.
The Kundalini school we are talking about originated in the 1960s.
An Indian sent his student Yogi Bhajan to North America to popularize yoga at a time when all the more or less established schools in India were doing the same.
Yogi Bhajan did this very well, because the techniques and practices he brought were very well placed on the psychedelic-inflamed consciousness of the hippies, who at this time were looking for a way to get off the psychedelic substances and move on to a more natural practice of contemplation.
Kundalini yoga is such a nuclear mixture of breathing techniques of medieval yoga in a very modern form.
Later, its own legend about ancient traditions was created and the whole story was untwisted, which continues to work until now.
But in fact, it ’ s just a quick-breathing technique that quickly caused hippies to change their state of consciousness without having to dive directly into the essence of the practice.
Questions about the harm and benefits of kundalini can be viewed in different ways.
For example, for a person who has problems with addictions – from chemicals or strong conditions like adrenaline, gaming or porn addiction – this can be helpful.
The breathing practices used in kundalini help to switch states quite radically.
But is such a long practice necessary for a person who does not have clinical problems with addictions?
The fact is that there can be side effects associated with the fact that the kundalini system exploits the resource of the respiratory system.
A stronger negative impact can get the psyche, if a person is not ready for strong states or, conversely, he is already in psychosis, then such practices can harm him. ”
CONCLUSION
The philosophy of Kundalini Yoga teaches people to live in harmony with themselves and the world around them, to find a balance between physical, emotional and spiritual states, and to achieve high levels of awareness and wisdom.
In fact, the same thing is said by psychologists and coaches of all stripes, so the question of whether the practice of kundalini is necessary, everyone should answer himself, taking into account all the contraindications and possible risks.
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While traditional yoga has long been recognized for its health benefits, the emergence of non-traditional yoga practices that incorporate novel or entertaining elements presents a new frontier.

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Content: Minions opened the door surprised yoga cat netizens laugh: do yoga while skin care!
Editorial Center / General Report
2021-10-27 08: 10: 00
Yoga posture is so standard ~ Please teach the cat teacher! ~ A netizen recently shared a photo of his three cats washing on the "Cat Crazy Club" Facebook group, which caused an unexpected response from netizens! Only saw the washing silently hold his head down and support his front feet, and his hind legs are fully stretched on the bed, which is the standard action of "snake yoga"! Not in a hurry to take the feet back, still continue to enjoy the fun of yoga, so that Gushan can even shoot 360 degrees of zero dead angle for him, many netizens have praised: "Not bad is the legendary yoga master!"
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Netizens have laughed and joked at the bottom of the message said: "In addition to the acne time is too boring, then do yoga bar", "nose good play", "work students can come out", "wait to practice at night to assassinate slaves to tell you", "stick to the wonderful nose to do stretching exercise", "strengthen the nose of the magic of the melanin the area of the nose", "" Yoga "," Ready to go to the night market to earn cans "," You can start classes to enroll in yoga classes ". Another example of cats' strange behavior is added, and it is true that cats are not wrong with us on a different planet! (Editor: Li Jiahui)
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This report explores the rise and persistence of these trends, comparing their popularity, health benefits, and overall effectiveness to traditional yoga approaches.

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Content: Sign up now
Lifting for problem areas: Making the body!
Don't worry!
You do not have to pull barbells and heavy dumbbells.
We'll do gentle bodybuilding.
The meaning of bodybuilding is laid in the meaning of the words body (body) and build (build).
Bodybuilding is a sport whose goal is the maximum development of all muscle groups and the construction of reference body proportions, which is evaluated during competitions.
The main principle of bodybuilding is to make anything out of anyone.
Lifting gymnastics for thighs and buttocks
At the end of the XIX century, the first serious training programs were developed by the universally recognized pioneer of modern bodybuilding, a native of Germany Eugene Sandow.
The statuette with his image is the most honorable award in modern professional bodybuilding, it is received by the winners of the contest “Mr. Olympia ”.
Personally, I think any professional sport is very harmful.
Therefore, we in bodybuilding are not interested in sports records, not pumped muscles, not athletic figures, but the best exercises with which you can burn the fat of our problem areas and transform into muscles.
Therefore, we will be engaged in white and fluffy bodybuilding - home.
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All women fall into three categories...
Housewives, business ladies and women who combine both of these activities.
It is a social gradation.
And according to the theory of bodybuilding, women are divided into categories T, A, O. And for each of these types there are effective exercises.
Therefore, first determine what type you belong to, and then master the exercises.
Women "T"
Your features
• Ageless boyish appearance.
• Skinny body type.
• Small breasts.
• Relatively wide shoulders.
• Narrow hips.
• Invisible waist.
• Men ’ s jeans fit very well on you.
Exercise # 1
Objectives of exercise
• Improve the shape of the buttocks.
• Toning the muscles of the inner thighs.
How to perform
• Throw your right foot forward.
• Put your hands on the right leg, which is bent in the knee.
• Make slow swings on the support leg up and down.
• Perform 20-30 such swings.
Do the same with your left foot and do the same.
Exercise # 2
Objectives of exercise
• Tighten the buttocks, make their shape clearer.
• Reduce the volume of the hips.
• Toning the muscles of the legs.
How to perform
• Lie on your back, hands along the torso with your palms to the floor, legs together.
• Tear off your legs from the floor without bending them in your knees, fix them at an angle of 45 degrees to the floor.
• Perform bending and extension in the knees of both legs.
• Perform 10 – 30 flexion-extensions.
If it is very difficult for you to keep your legs at an angle of 45 degrees, you can perform a light version of this exercise: raise your legs at an angle of 90 degrees relative to the floor and bend your legs in the knees, while straining the muscles of the buttocks and hips.
Exercise # 3
Objectives of exercise
• Make the waist more pronounced.
• Tone the muscles of the back, hips and legs.
How to perform
• Stand upright, legs slightly wider than shoulders.
• Bend your right hand in the elbow and pull it to your shoulder.
• Pull your left hand up.
• Make deep bends to the right, while the left hand try not to bend in the elbow.
Tilt at the expense of stretching the lateral muscles.
• Make 20-50 slopes.
• Perform the same number of tilts to the left side.
Your food
• Never eat “just like that ”.
• Breakfast is mandatory for you.
• Try not to overeat.
Eat a little, but often.
Try to eat less sugar.
• Fiber will help you achieve the desired results.
• Canned food and semi-finished products are not for you.
• Drink 1-2 liters of water daily.
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Women "A"
Your features
• Pear shape of the body.
• Sluggish muscles.
• Narrow shoulders.
• Medium bust and noticeable abdomen.
• Wide pelvis.
• Excess fat accumulates in problem areas.
Exercise # 1
Objectives of exercise
• Toning the muscles of the press, thighs and legs.
• Reduce the volume of the waist and hips.
How to perform
• Lie on your left side, lean on your elbow.
• Raise the right leg as high as possible, trying not to bend it in the knee.
• Lower the leg slowly, straining the muscles.
• Perform 10 – 25 ascents.
• Turn over to the other side and perform the same number of elevations with your left foot.
Exercise # 2
Objectives of exercise
• Toning the muscles of the press, legs, inner thighs.
• Reduce the volume of the waist and inner thighs.
How to perform
• Lie on your back, hands along the body, palms against the floor, legs together.
• Tear the legs off the floor, gradually bending in the knees.
• Fix the position of the legs so that the thigh was at an angle of 90 degrees relative to the floor, the shin should be parallel to the floor.
• After fixing in this position, begin to gradually straighten and lower your legs.
• Perform 5-25 lifts.
Exercise # 3
Objectives of exercise
• Toning muscles of the press, legs, back.
• Reduce the volume of the waist, hips.
• Improve the shape of the buttocks.
How to perform
• Lie on your back, stretch your hands along the body, put your palms on the floor.
• Raise your knees so that your legs are parallel to the floor.
• Bent in the knees of the legs strain and spread as much as possible in different directions, then bring back.
• Perform these movements for 1 – 3 minutes.
Your food
• Choose the most useful products.
• In your diet, replace beef and pork with chicken and turkey.
• Eat only low-fat dairy products.
• Refrain from fried dishes, replacing them with stews.
Stew meat and vegetables not in oil, but in water or broth.
• Reduce salt intake and add more spices to your diet.
• Do not digest or overcook food, as prolonged heat treatment destroys all useful enzymes.
• Make salads from fresh vegetables: carrots, beets, Beijing cabbage.
The “O ” women
Your features
• Excess weight is visible to the naked eye.
• Large breasts.
• Full hands.
• The stomach is clearly speaking.
• Cellulite.
• Heavy, heavy forms of buttocks and thighs.
• You do not exercise and do not monitor your diet.
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Exercise # 1
Objectives of exercise
• Improve the shape of the buttocks.
• Strengthen the muscles of the legs and inner thighs.
How to perform
• Place your legs at a width of about 1 m, spread your socks slightly outwards.
• Transfer the weight of the body to the right leg.
When you fold it, go down.
• Slowly lifting, move the weight of the body to the left leg.
• Do this exercise 3 times a day for 10-20 attacks in each direction.
Exercise # 2
Objectives of exercise
• Reduce waist volume.
• Toning the muscles of the hips, legs and back.
How to perform
• Sit straight, straightening the spine as much as possible, lean on the legs bent in the knees.
• Pinch your palms into fists.
• Bend your hands in the elbows and fix so that the forearm is parallel to the floor.
• Slowly rotate the body as much as possible, first to the right, then to the left, without tearing the feet and buttocks from the floor.
• Start turning slowly, gradually increasing the pace.
• Perform 20-40 turns.
Exercise # 3
Objectives of exercise
• Reduce the volume of the waist and abdomen.
• Toning the muscles of the press.
How to perform
• Stand on all fours, straighten your back.
Taking a slow breath, retract the stomach as much as possible.
• Hold your breath, pulling the stomach as much as possible, for 10-15 seconds.
• Breathe out and relax.
• Restore breathing and perform the exercise again.
• Perform this exercise for 10-15 minutes a day.
Your food
• Arrange a fasting day once a week.
• Do not eat in the evening.
• Put half of what you ’ re going to eat on your plate.
• Replace potato, pasta, rice side dish with vegetable, salad leaves and Beijing cabbage are best for you.
• Reduce the use of bakery products.
• The best “sandwich ” for you is a piece of fish weak salt, low-fat cheese.
published by econet
Olga Dan "Lifting gymnastics for hips and buttocks"
P.S. And remember, just by changing your consumption - we are changing the world together!
© econet
Source: https: / / econet.kz /
* Ekonet.ru articles are intended for informational and educational purposes only and do not replace professional medical advice, diagnosis or treatment.
Always consult your doctor for any questions you may have about your health.
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Something interesting

Title:

Content: Health · Life
Cultivate new formats, create new scenes, and explore new models
Stimulate the new energy of sports consumption
Our reporter Qi Zhiming, He Yong, Song Hao, New Liu Xiaoyu
March 29, 2023 08: 43 Source: People 's Daily - People' s Daily
The central economic work conference proposed that "focus on expanding domestic demand" and "give priority to the recovery and expansion of consumption."
Sports consumption is an important part of residents' life service consumption, and with the in-depth implementation of the Healthy China Strategy and the National Strategy of National Fitness, sports consumption has entered the fast lane of development.
At present, the scale of sports consumption in China is about 1.5 trillion yuan, which is expected to grow to 2.8 trillion yuan in 2025, and the scale is close to doubling.
This year's "government work report" pointed out that the promotion of catering, culture, tourism, sports and other life services consumption recovery.
All regions and departments have taken various measures to enhance sports consumption capacity, improve sports consumption conditions, innovate sports consumption scenarios, promote the further release of the potential of mass sports consumption, and make positive contributions to promoting consumption and stabilizing the economy.
New format — —
In line with the new demand for healthy life, new sports consumption is rising rapidly.
Running, jumping, cheering, a small Frisbee passed among the young people. On March 11, the first Beijing Ultimate Frisbee Masters Open opened at the Happy Thursday Sports Park in Chaoyang District, Beijing, Tianjin, Liaoning, Guangdong and other places, nearly 150 "pan friends" participated in the event.
"Frisbee is simple and easy to learn," said Ming Yue, a resident of Beijing, who learned to catch and throw dishes in half an hour under the guidance of his coach.
Through the Frisbee movement, she also made many friends.
In recent years, the rapid development of new sports consumption, surfboard, paddle board, snowboard "new three board" sports into more and more families, rock climbing, archery and other niche sports "out of the circle", more novel trend of sports, greatly stimulated people's enthusiasm for sports consumption.
"Ten rings!" Chen Xiong, a resident of Cangshan District, Fuzhou City, Fujian Province, said excitedly: "I basically come every two weeks, archery can enhance physical fitness, exercise patience, feel very valuable!" Chen Xiong is located in this sports hall, mainly provides archery, shooting and other sports, every weekend, the venue is in short supply.
In Chengdu, Sichuan, the new sports consumer market is also quietly heating up.
Go to Tianfu Green Road to play paddle board, kayak, go to the three color section of Jinjiang Green Road land surfing, or in the commercial complex to come a "sports + technology" multi-project experience...... There is always a new way of sports, suitable for all ages of residents pursuing a healthy life.
In Chongqing, Bannan District strives to create the preferred destination for outdoor sports, and constantly develops new forms of sports consumption. At present, it has developed six low-altitude flight camps, four rafting camps, five camping bases, eight karting projects, and two rock climbing projects, injecting new vitality into the development of the sports industry.
Some communities actively hold hip-hop, figure skating and other activities to create immersive interactive experience blocks, which further stimulates people's enthusiasm for sports consumption.
Experts said that Frisbee, archery, rock climbing and other sports are quick and interesting, can exercise the body, but also have social attributes, and gradually become a popular sport from a small audience, and integrate into the good life of the majority of the people in a new way, expanding the field of sports consumption.
The new scene — —
Increase supply according to local conditions, improve sports experience, and promote sports consumption upgrade
March 18, in Beijing Chaoyang District in the National Speed Skating Museum "Ice Ribbon", waiting for skating tourists lined up, the ice surface is also very lively, novice skating assistants with dolphin-like skating carefully practice in the inner lane, the basic enthusiasts are in the outer lane.
“Ice Ribbon is changing from ‘ fastest ice ’ to ‘ popular ice ’, with nearly 2,000 visitors making daily reservations on weekends and holidays, ” the National Speed Skating Museum staff said.
"This is the first time we have come to the Ice Ribbon, and it feels very open and bright." Hao Cong, a resident of Beijing, said that once the winter had passed, there were not many places for skating, and now there are first-class venues like the Ice Ribbon, which is great for skaters.
In addition to receiving individual visitors and skating experience, the "Ice Ribbon" has also introduced domestic ice sports training institutions, providing training courses ranging from zero basis to specialization in speed skating, short track speed skating and figure skating.
The whole venue can simultaneously carry out various mass ice sports such as ice hockey, speed skating, figure skating and so on.
Since the beginning of this year, a total of about 100,000 tourists have been received to visit and experience on ice, and nearly 5,000 people have been trained on ice.
In July last year, the General Office of the State Sports Administration issued a work plan on sports to help stabilize the economy and promote consumption activation, which proposed to deepen the pilot work of sports consumption, and promote 40 national sports consumption pilot cities to better meet the needs of sports consumption under the normalization of epidemic prevention and control.
Many regions actively explore and take the initiative to continuously expand the "sports +" consumer content, create more sports scenes that integrate sports, leisure, entertainment, tourism and fitness, and provide people with a healthier and richer sports experience.
At the end of last year, the Sports Culture Development Center of the State General Administration of Sports announced the list of "2022 China's sports tourism boutique projects", and six Chengdu cities recommended projects such as the "100-kilometer first-class green road" cycling route and the Chengdu Marathon were selected.
In January this year, the Chengdu Sports Bureau, on the basis of the new scene of sports consumption, combined with Tianfu Green Road, urban parks, hot play business circles and new sports venues at the Universiade, selected 100 demonstration scenes of eight types of sports consumption, including sports venues, community neighborhoods, outdoor camps, urban parks, tourist attractions, beautiful villages, commercial centers and factories.
Driven by the new consumption scenarios of various sports, the city's sports market is developing steadily.
Statistics show that sports consumption in Chengdu reached 58.2 billion yuan last year, and the per capita expenditure on sports exceeded 2,700 yuan.
With 58 mountains and 156 rivers, Fuzhou is known as the "City of Thousand Gardens".
Fuzhou City has built hundreds of kilometers of urban leisure green road, "Fu Road", which connects mountains and rivers, and residents can "see the mountains, look at the water and walk through the streets."
At the same time, "Fortune Road" has connected many teahouses and sports venues, docking with the "Rong e movement" intelligent sports public information service platform, and residents can book exercises and tea tasting at any time.
Experts said that from improving sports skills to buying hardware equipment, from their own exercise to participate in competitions, from "sports + tourism" to "sports + entertainment", sports consumption industry chain points, long lines, wide, to adapt to local conditions, tailoring to the situation, strengthen planning and design, increase project supply, enrich consumption scenarios, and promote sports consumption upgrade.
The new space —
Excellent stock, expand increments, and continuously meet the diversified sports consumption needs of the people
Basketball Hall, Badminton Hall, Tennis Club … Recently, Golden Years Plaza, located in Baotai North Road, Fengtai District, Beijing, next to the World Park, officially opened to welcome guests.
The total area of Golden Year Square is 150,000 square meters, which can accommodate 6,000 to 8,000 people to carry out sports at the same time, forming an industrial cluster based on sports consumption and leisure culture, and promoting the rapid development of leisure sports culture in the region.
"This is an unused warehouse in Baotai Village. We actively respond to the call of the state to accelerate the development of sports industry to promote sports consumption, improve infrastructure, and upgrade water, electricity and municipal services."
The old warehouse has been transformed into a sports complex and a coal storage room has been updated into a sports space … … Beijing has continued to promote the short-board project of sports facilities, dig deep into the park green space, vacated space, corner space and other idle space resources, and vigorously promote the construction of fitness facilities.
"We will continue to optimize the supply of sports services, meet the diversified sports consumption needs of the masses, and stimulate the driving force of sports consumption." Yang Haibin, deputy director of the Beijing Municipal Sports Bureau, said that Beijing is accelerating the cultivation of sports consumption cities with global influence and competitiveness.
"On sports to help stabilize the economy to promote the activation of consumption" proposed, orderly promote the public sports venues belonging to the sports system to open to the society, organize or undertake all kinds of national fitness and sports competitions.
At present, many areas are working on creating more new space for people's sports consumption, both in developing incremental efforts, and also in optimizing the stock.
As a professional venue for the first Youth Universiade in 2015, Fuzhou Mawei Stadium covers an area of 98 acres, and the venue is equipped with a main gymnasium, an indoor basketball training hall, an outdoor basketball court, an outdoor tennis court, a five-person football field, an outdoor pool and a national fitness square.
"Last year, we received nearly 100,000 people of various sports experience, and the residents came to spend money to promote the good operation and maintenance of the venue." Liu Feng, head of Mawei Stadium, introduced.
Experts said that under the premise of ensuring the daily training of professional sports teams, it is recommended to promote the opening of some venues and venues in the sports system training centers, bases and sports schools to the public in an orderly manner.
At the same time, the relevant departments should support all localities to speed up the construction of sports facilities such as sports parks, national fitness centers, public stadiums, social football fields, fitness trails, and outdoor sports public service facilities, so as to give urban and rural residents more space for sports consumption.
People 's Daily (March 29, 2023, 19 edition)
(Editor: Qiao Yiqiong, Yang Di)
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#### Rise of Novelty Yoga Practices
The fitness and wellness industry is experiencing a significant shift towards more engaging and diverse forms of exercise.

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Sports change lives.
See a book with a muscle-bound yoga teacher on the cover.
This instructor holds 20 different types of professional coaching licenses, including aerial yoga, fitness, and weight training.
Now full of positive energy, she originally went through the trough of life to today.
When she was young because her parents divorced, she originally loved ballet and sports, and everything had to stop; she couldn ’ t wait to organize a new family when she grew up, but she embarked on the old road of her parents, took her son to a foreign life after divorce, and the pressure caused her to suffer from depression and endocrine disorders, and to rely on drugs and bed rest, she began to want to change her life.
She first began to run, to find the teenager like in the track and field of their own; practice yoga after slowly cleaning negative energy; when she saw a lot of body curves are beautiful men and women, she is more active in sports, crazy practice, determined to become a professional fitness coach.
She said that with such a goal, the whole life, way of thinking, interpersonal relations, work have changed, she truly realized that exercise is like life, when constantly default failure, it will naturally fail; in the difficult training process, deeply understand that the biggest obstacle is themselves, as long as no longer become their own enemy, it will be able to do.
As a result, exercise completely changed her life, moving from haze to sunlight.
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As highlighted in the context document from *人民网－人民日报*, new and innovative sports activities such as flydisc (飞盘), archery, and rock climbing have gained popularity due to their accessibility, fun factor, and social appeal.

Similarly, novelty yoga practices are emerging as part of this trend, blending traditional yoga with unique elements like animals, themes, or unconventional settings.

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Content: From a new languages to yoga, learning never stops for retired adults

Caption
Here Are the , Best Morning Workouts.While exercise has a ton of benefits in general, experts argue that early workouts may have more positive effects.Here are some exercises you should do in the morning.Start with a full-body warm up, including stretching and cardio moves, to get your heart rate going.Tree pose will promote “balance and stability in the legs and core,” according to Peloton yoga instructor Kristin McGee.Downward-facing dog will get the blood flowing to your brain and wake up your body.Squats help increase your mobility and prep your body for the day

Osher Lifelong Learning Institute programs offer education at Kennesaw State, Emory

Students in Nancy DeLisle-Brown’s Spanish class at Kennesaw State University’s Osher Lifelong Learning Institute do more than conjugate verbs and work on rolling their Rs. DeLisle-Brown’s students try to immerse themselves in culture too, whether it’s holiday celebration or even a quinceañera party.

ExploreFor these Atlantans, genealogy helped them connect to their roots

“Learning a language also encompasses learning the culture,” DeLisle-Brown told The Atlanta Journal-Constitution. “So, when we bring culture into the classroom, we really like it to be a sort of hands-on experience … as if they were really there, so that’s what makes it so much fun.”

Caption
Nancy DeLisle-Brown teaches a four-course Spanish certificate program, “Spanish is Fun,” in the Osher Lifelong Learning Institute program at Kennesaw State University.

Credit: contributed by Nancy DeLisle-Brown

Credit: contributed by Nancy DeLisle-Brown

Caption
Nancy DeLisle-Brown teaches a four-course Spanish certificate program, “Spanish is Fun,” in the Osher Lifelong Learning Institute program at Kennesaw State University.

Credit: contributed by Nancy DeLisle-Brown

Credit: contributed by Nancy DeLisle-Brown

‘Comfortable and confident’

This was all before the pandemic, DeLisle-Brown is quick to explain. COVID-19 precautions have hampered interactive activities, but while students have been waiting to get back to the cultural learning components of her classes, DeLisle-Brown has been dutifully running them through the verb conjugation and vocabulary necessary to communicate in a language new to them.

The certificate program series she teaches, “Spanish is Fun,” includes four 10-week courses: Spanish 1 through 4. After certificate completion, there are optional classes for people who want to keep up their speaking, writing and listening skills.

“We want them to feel comfortable and confident to converse on a general level but also with a little more challenge — to be able to use certain verbs that they have learned, a lot of vocabulary — and just to be able to take that experience from the classroom into the community,” DeLisle-Brown said.

She’s taught Spanish through the OLLI program at Kennesaw for the past 15 years. She’d been teaching there in continuing education and English as a second language when the program needed an instructor. DeLisle-Brown, who holds a bachelor’s degree in Spanish and a master’s in Spanish language and cultures teaches mostly retired people, though some still work. And some travel.

“They’re looking to gain a little bit of knowledge to take that with them in their travels because some do travel to Spanish-speaking countries,” she said. “And they just want to be able to at least converse on a small level with the people in the different countries.”

She loves watching her adult students light up with their new knowledge.

“There are so many things I enjoy, but it’s really relating to them when they’re struggling in certain areas because … I’m not a native speaker,” she said. “I had to learn the language, and so being able to really extend that compassion to them and understanding of what they’re going through — I can see the difference that it makes. And knowing in our practicing when they are becoming better and they’re learning a little bit more and after repetition and repetition, the light bulb is going on — that’s really the reward.”

ExplorePickleball gives metro Atlanta older adults activity, socialization

OLLI at KSU

Learning options specifically for seniors began almost 30 years ago at KSU as “Golden University,” according to Patricia Walker Cummings, director of community programs for the KSU College of Graduate and Professional Education. When the school received an endowment from the Osher Foundation, the program became part of OLLI, which she says sees 1,400 to 1,600 unique enrollments in a typical year.

The OLLI program functions at KSU through an endowment from the Bernard Osher Foundation. The Osher Institutes have a presence on 125 college campuses across the nation, and OLLI enrollees can expect environments tailored to their age demographic.

“Each provides a distinctive array of non-credit courses and activities specifically developed for seasoned adults aged 50 or older who are interested in learning for the joy of learning,” according to the foundation’s website.

Bernard Osher, a Maine native and businessman, started the foundation in 1977 with an aim to support higher education and improve lives.

The 75-85 courses available at KSU each quarter range from typical classroom fare — languages, history and science — to not-so-conventional options like bridge, mahjong and interior decorating. There are also fitness classes, including tai chi and yoga.

There are not-for-credit courses and classes with no homework for seniors who want to participate in the learning process with less pressure, and meeting and mixing with fellow learners is a distinct benefit for program participants, Walker Cummings said.

“We provide that educational opportunity but also social time,” she said. “As well as classes, we have a physical space here at the university where people can come in and participate in language. We have conversation groups where they can play bridge, they can play mahjong, work on their art together.”

Social events three times per year also allow students to get to know each other. A travel program had 37 participants scheduled to visit Italy in April after completing their Italian culture and language class. A visit to Greece is planned in October.

Courses average six weeks but can run as long as 10 weeks, Walker Cummings said. Some people plan their travel around their class schedules, so there’s one open week before and one after classes to allow for travel and for rescheduling make-up dates due to inclement weather.

“The majority of courses are during the day,” she said. “But we always try to make sure we have classes that are running in the evening or on the weekends for those that are still working.”

Caption
An Osher Lifelong Learning Institute yoga class at Kennesaw State University.

Credit: contributed by Kennesaw State University

Credit: contributed by Kennesaw State University

Caption
An Osher Lifelong Learning Institute yoga class at Kennesaw State University.

Credit: contributed by Kennesaw State University

Credit: contributed by Kennesaw State University

OLLI at Emory

Emory University’s learning program for seniors also took on the OLLI name after receiving Osher Foundation funding around 2006. Previously, the programs were presented as “An Evening with Emory,” and took place at night, according to Stephanie Tarpley, Emory’s OLLI program manager.

Classes are now held during the day beginning at 9:30 a.m. or 10 a.m. and extending into the afternoons. They run year-round, with fall, spring and summer sessions, and students can alternate between in-person and online classes. The online option has been a welcome development for the days when seniors feel like foregoing downtown traffic, Tarpley said.

“They’ll still get to see their friends and still get to talk online with everybody, so I think it’s a great addition to our program,” she said.

In-person classes take place at Emory Continuing Education facilities, which are near — though not actually on — Emory’s Decatur campus, affording participants easy parking. There are also meetups around Atlanta.

“We have great parking where we are,” Tarpley said. “But we’re pretty close. We’re off of Clairmont Road.”

Like KSU’s OLLI program, the Emory OLLI format allows for international trips with Italy scheduled for October. Travel stopped during the pandemic, but Tarpley said those opportunities are now starting to become available again.

Back in the classroom, courses of varying lengths include a range of subjects from literature and science to art and music. Short sessions are four weeks, and long sessions run six to eight weeks with about 900 enrolled students. Tarpley said she’s looking for that number to climb as reduced pandemic restrictions allow more people to participate again.

The entire program was online during the pandemic until March 31.

“We’ve been very lucky,” Tarpley said. “The pandemic has hurt us all, but we’ve done really well with maintaining our students and trying to keep them involved. Zoom has given everybody a front-row seat to our classes.”

For more information on OLLI programs at Emory and Kennesaw State, visit olli.emory.edu and cpe.kennesaw.edu/olli.

To get specialized news and articles about aging in place, health information and more, sign up for our Aging in Atlanta newsletter.

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Content: Sunday 5th November 2023 Abu Dhabi UAE
Prayer times
News Highlights
Today 's Issue
Today 's Issue
SPORTS
In the presence of Nahyan bin Mubarak..
Young women take the spotlight at Abu Dhabi ’ s ‘ Global ’ for Jiu-Jitsu Professionals
Nahyan bin Mubarak crowns the winners in the presence of Abdul Moneim Al Hashemi and Mohammed Salem Al Dhaheri (Photos from source)
November 5, 2023 01: 26
Mostafa Al Deeb (Abu Dhabi)
Under the patronage of His Highness Sheikh Khalid bin Mohammed bin Zayed Al Nahyan, Crown Prince of Abu Dhabi and Chairman of the Executive Council of Abu Dhabi, the second day of the Junior Jetsu Championship witnessed a strong performance and a great brilliance for the young girls who created the carpet and excited the fans at the Mubadala Arena.
His Excellency Sheikh Nahyan bin Mubarak Al Nahyan, Minister of Tolerance and Coexistence, Abdul Moneim Al Hashemi, President of the UAE and Asia Federations, First Vice President of the International Air Jitsu Federation, Issa Hilal Al Hazami, Chairman of Sharjah Sports Council, Mohammed Salem Al Dhaheri, Vice President of the Federation, Ahmed Khalifa Al Qubaisi, Director General of Abu Dhabi Chamber of Commerce and Amal Al Afifi Dr. Suad Mohammed Al Suwaidi, Deputy Secretary General of Khalifa Award for Education.
Today ’ s competition was dedicated to the junior category of Grey, Green, Yellow, Orange, Blue and Purple Belts, who represent clubs and academies from around the world. In terms of results, the lead went to Al Jazira Club, while the Kazakh National Academy finished runner-up and Baniyas Club finished third.
Issa Hilal Al Hazami, Chairman of Sharjah Sports Council, said: “I am pleased to be present at the Abu Dhabi World Professional Air Jitsu Championship, which is a world-class event in terms of organization, number of players and number of participating countries, in addition to the professionalism of the team led by Abdul Moneim Al Hashimi, and the success of the tournament, which exceeds expectations year after year. ”
He added: “One of the most distinctive features of the championship is the remarkable public presence, especially by families, who come to encourage and motivate their sons and daughters, as this interest and encouragement contributes to building strong generations with leadership qualities, and this in itself is a very important investment for the future. ”
Amal Al Afifi, Secretary General of the Khalifa Award for Education, said: “I am very proud to organize this tournament in Abu Dhabi with its various details and its value, both sporting and community. She praised the impressive panel of fans in the stands, which reflects its close association with this sport, which has entered every Emirati home, thanks to the great efforts of the Air Jitsu Federation to enhance its spread and increase the number of practitioners. ”
She praised the Federation ’ s keenness to strengthen the community aspect in its various championships, as Atmosphere Jitsu represents a national project that draws its strength from active community participation. Through its various championships and events, the Federation has succeeded in finding an ideal platform that brings together different cultures and ethnicities.
Mohammed Hussain Al Marzouqi, Director of Marketing and Corporate Communications at Air Jitsu Federation, said that the strong performance of young women reflects the growing popularity of the sport around the world, and their desire to master the game, based on its countless benefits and direct impact on their personality, especially in terms of enhancing self-confidence, earning them noble sports values and empowering women in the sports arena.
Al Marzouqi added: “Jiu-Jitsu has become a way of life for new generations, as evidenced by the high turnout of young girls to participate in various Jiu-Jitsu tournaments, especially the Abu Dhabi World Professional Jiu-Jitsu Championship, which represents an ideal platform to help them shine and achieve their goals in the sport. ”
Al Marzouqi praised the strong performance of the UAE players and the continuous development of their performance, as a result of the benefit of the great assets provided by the wise leadership, which represents the first guarantor of the brilliance of the nation, and the Union's efforts to allow girls to appear honorable in various forums.
Al Marzouqi pointed out that the competitions of the girls category are no less than the competitions of the boys, and perhaps the high public turnout reflects this reality, noting that the UAE has a wonderful generation of players capable of achieving a successful career.
The First World Sport
Ayoub Magomadov, coach of the Russian Gymnasium Academy, said that the achievement of a large number of colored medals in the championship is a distinctive result for him, and that he is very happy with this achievement, especially as it was achieved by cubs and young people who represent the future of the game.
“We are participating in the Abu Dhabi World Professional Air Jitsu Championship for the fifth year in a row, and we have seen the evolution of the championship year after year in terms of organization and participants, and I believe that we are witnessing today an exceptional and unprecedented event. ”
“Atmosphere Jitsu is the number one global sport because we cross the barriers of affiliation and meet here in a world championship where we are united by passion and sportsmanship. ”
He thanked the Jitsu Air Federation, the organizer of the tournament, for its efforts to bring the tournament to this level of excellence.
An indescribable delight.
Emiliana Osorio, a Colombian from Gracie Columbia Academy, said: “Her joy is indescribable by winning the gold medal in the 36kg junior category in this tournament, which is a dream for all players. ”
“I came from Colombia to Abu Dhabi to participate in the most important tournament and compete strongly for one of the colored medals, and I was able to achieve this thanks to the perseverance, determination and good application of the guidance of the coach, who gave him my greetings and this achievement. ”
Shine the daughter of the Emirates
Fatima Al Katheeri, a member of Al Wahda Jitsu Club, said she was very happy to receive the gold medal in the 44kg category, and thanked the wise leadership and the Air Jitsu Federation for providing all the elements of success for the bint Al Emarat, which qualified her to shine and achieve victories on the local and international arenas.
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