8 OF THE BEST YOGA POSES TO FALL ASLEEP FASTER

 I think we all agree that having a good night's sleep is important, right?

A sleepless night often leaves you feeling zombified, moody, and unproductive the next day. More importantly, it's not healthy in the long run.

For some, falling asleep and getting a good night's sleep could be a daily struggle. But here's a natural way to solve that - yoga!

Practicing yoga has many benefits for your body, mind, and even your sleep.

While some yoga poses focus on helping you build strength and energy, there are other yoga poses that can help you relax your body and mind. Putting yourself in a relaxed state can help you fall asleep, sleep soundly, and wake up refreshed for the next day.

Best of all, you can achieve relaxation and better sleep by performing a short, gentle yoga sequence in the comfort of your home.

Think of it as a healthy, relaxing session after the end of a busy day.

Let's roll out your yoga mat, practice these bedtime yoga poses to help you fall asleep faster, or at least get the sleep you deserve!

1. Standing Forward Bend

The Standing Forwards Bend helps to relieve stress, headaches and insomnia as it calms the brain.

You don’t need to keep your knees straight if you can’t.

Just bend your knees a little to ease the strain and release tension in the legs and hips.

• Begin with standing with your feet six inches apart.
• Gently fold your torso towards the ground. Just like all forward bends, the emphasis is on lengthening the torso as you enter the pose fully.
• With your knees straight, bring your fingers to the floor beside your feet or slightly in front.
• If you cannot straighten your knees, don’t worry. You can cross your arms and hold the opposite elbows.
• On Inhale, lengthen the front torso slightly. And on exhale, relax and release into the forward bend a little deeper.
• Let your head hang between the shoulder blades.
• Hold this pose for 30 seconds to 1 minute.
• When coming up, bring your hands to your hips, press your tailbone down into the pelvis and slowly come up with a long front torso.

2. Cat and Cow Pose 

The Cat and Cow Pose looks pretty easy to do, yet it is very beneficial for the mind.

This pose provides a gentle massage to the spine and neck by lengthening the spine to the discs between the vertebrae. This will calm the mind and relieve stress from the back and neck.

Start by entering Cat Pose and then Cow Pose. The flow between these two poses creates space between vertebrae by loosening up the spine.

• For Cat Pose, start on your hands and knees (tabletop position). Your knees are directly below your hips and your arms straight with your wrists directly under your shoulders.
• On exhale, round your spine, pull your belly in and release your head towards the floor without forcing your chin to your chest. Make sure to keep your shoulders and knees in the same position.
• Enter Cow Pose on inhalation by lifting your chest, lower your belly, bring your tailbone up towards the ceiling and look towards the ceiling.
• Perform this flow for 5 breaths or as long as you like.
• When you’re done, recover to a tabletop position.

3. Child’s Pose (Balasana)

Two yogi doing Child's pose - yoga poses to fall asleep faster

The Child’s Pose is often used as a resting pose. It stretches the thighs, hips, back.

Practicing this pose helps to relieve fatigue and calm the mind as well.

If you have any discomfort in your back or neck, this may also help to relieve the pain.

• From the previous tabletop position, Sink your hips back and sit on your heels.
• Gently bring your head towards the floor and chest between your thighs.
• With your forehead resting on the floor, stretch your arms in front.
• Breathe deeply into your lower back.
• Hold this position for 30 seconds to several minutes or however long you like.

4. Legs Up the Wall Pose

This pose also improves blood circulation for the upper body and head, rebalancing your body after you have been sitting or standing for a long time.

It gives you a gentle hamstring stretch and helps to relieve lower back pain, stress, fatigue and headaches.

It also helps drain lymph and lactic acid from the legs. This will decrease the soreness and fatigue accumulated in your legs if you spend a lot of time standing.

• Begin with your legs straight up the wall.
• Bring your tailbone to the base of the wall as close as possible.
• If you can, try to have your glutes touching the wall.
• Make sure to feel comfortable, not stretched.

5. Supine Spinal Twist

This Supine Spinal Twist stretches the back muscles, spine and hamstrings. It also eases back tension, improves breathing and soothes frazzled nerves.

Practicing this pose is great for unwinding after a long day!

The reclined position penetrates deep into the spine, leaving you feeling refreshed and rejuvenated.

• Lie on your back and bring your arms out to the sides with the palms facing down.
• Bend the right knee and place the right foot on the left knee.
• On exhale, drop the right knee over to the left side of your body. If you’d like a neck stretch, gaze towards your right fingertips. Make sure your shoulders are flat on the floor.
• Allow gravity to pull your knee down, so you don’t have to use any effort. Close your eyes and relax into the posture.
• Hold this position for 1 minute or as long as you like.
• To come out, roll the right hips back and right legs back down to the floor.
• Repeat on the other side.

6. Happy Baby Pose 

Just like mimicking a happy baby by holding your feet and ankles, this pose offers a full-body relaxation.

This pose is perfect for practicing right before bed to relieve stress and encourage a great night’s sleep.

• Lie on your back and bend your knees into your belly.
• Grasp the insides of your feet with your hands.
• Then pull your heels up to the ceiling while keeping your tailbone down.
• Your ankles are directly over your knees and your knees should be pulled towards your armpit area. Keep your heels flexed.
• Rock back and forth gently to massage the spine.
• Hold this pose for 1 minute or as long as you like.

7. Reclining Bound Angle Pose

This is a classic yoga pose often practice in restorative yoga. It helps to relieve the symptoms of stress, mild depression and menstruation.

The Reclining Bound Angle Pose is one of the best yoga poses to fall asleep faster because it’s easy to do and can be adjusted for any level of hip or groin resistance.

• Continue from the previous Happy Baby pose, let your feet down to the ground.
• Bring the soles of the feet together so that they touch each other.
• Let gravity pull your knees down while keeping your heels close to your pelvis. The key here is to feel as comfortable as possible.
• Breathe deeply and evenly. Close your eyes and relax deep into the posture.
• Stay in this pose for 5 minutes.

8. Corpse Pose

Finally, enter the Corpse Pose, a total relaxation yoga pose that ultimately helps to reduce headache, fatigue, and insomnia.

When doing this pose, it’s crucial that the body is in a neutral position.

• From the previous Reclined Bound Angle Pose, release both legs down to the corner of your bed or mat. Keep your groins soften and feet turn out.
• Place your hands a few inches away from your hips with both your palms facing the ceiling.
• Close your eyes and let your mind free of any thoughts. Breathe deeply and naturally.
• Hold this pose as long as you like.

Get better sleep naturally with yoga!

We've all been through this! Whether it falls asleep faster or just gets a good night's sleep.

Studies have shown that practicing yoga frequently can help improve the quality of your sleep

A good night's sleep after a long day is critical to long-term productivity and health. While some may solve their sleepless nights with sleeping pills, why not sleep better naturally with yoga?

If you practice these yoga poses for just 20 minutes or less, you will find that it is easier to relax in your sleep. Before you know it, you'll be sleeping in dreamland!

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5 BEAUTY HABITS TO GET IN QUARANTINE.

 Even in forced self-isolation, you can find benefits. Today we are going to introduce you to five beauty habits that you will definitely benefit from following them.

Eyebrows

There is hardly a better opportunity to let go of your eyebrows. Then the master has something to do at the end of the quarantine. You can try special products for eyebrow growth. Revitalash and Talika have good ones.

Nails

Many video tutorials on how to remove gel polish at home have been filmed. What do you do next? With an orange pencil or special tool, pull back the cuticles, apply oil and give your nails a break from bumps.

Hair

The first and most obvious, the refusal to dry your hair with a hairdryer on a daily basis, is already benefiting your hair. When you pamper it with nourishing masks and procedures, begin a course that strengthens the onions. At the end of the quarantine, you can get luxurious hair. Nutritious masks can easily be ordered via the delivery service or you can use homemade recipes. Some of them are secretly very effective.

 Also, now is the time to learn a couple of universal styling that will help out in any situation. You can study a couple of video tutorials on brushing, you will definitely succeed!

Face

A great time to try online workouts to strengthen the oval of the face, practice a rolling massage, or massage gua sha with a special scraper. All of these manipulations will not only keep you entertained during quarantine, but will also become a good beauty habit in the future and will help deal with puffiness and wrinkles.

Body

Lymphatic drainage massage, dry brush massage, active care, peelings and even self-tanning. When you combine it with home training, going to work after incarceration is doubly pleasant. And don't forget Bertuvannaya! Subject to their regular use and at least a minimal restriction of themselves in junk food, they will surely produce a result.

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What is the benefit of walking?

Daily walking is a very good habit. It helps your body stay in a healthy state. You carry your own body weight when you walk. This is known as a stress exercise. Some important benefits of walking are:

WALKING BENEFITS

Increased cardiovascular and pulmonary fitness (heart and lungs).

Reduced risk of heart disease and stroke.

Improved management of conditions such as high blood pressure, high cholesterol, joint and muscle pain or stiffness, and diabetes.

Stronger bones and improved balance.

Increased muscle strength and endurance.

Reduced body fat.

10 minute walk 1,000 steps:

Lowers blood sugar levels in diabetes patients. 

A 20 minute nature walk 2,000 steps: 

Can improve the concentration level of ADHD kids as much as medication. 

A 30 minute daily walk 3,000 steps: reduces heart disease risk by 20%.

• Gross motor development : walking outdoors every day develops essential gross motor skills in under fives.
• Classroom concentration : children who walk to school concentrate better for the first four hours of the day compared with those that drive.
• Activity levels : children who walk are more active when they arrive at their destination and so continue to enjoy the benefits of increased activity levels even after the walk is over.
• Self esteem : just 5 to 10 minutes activity, including walking, in a green space improves self esteem.
• Mood : and again just 5 to 10 minutes walking in a natural environment improves mood.
• Creative thinking : walking outside increases creativity levels by over 80%.
• ADHD : a 20 minute walk in the park improves concentration levels in ADHD kids as much as medication.
• Community connection : children who walk daily feel more connected to their community which significantly improves mental health in adolescence.
• Chronic stress : a 20 minute walk reduces cortisol levels and chronic stress in adolescents.
• Back pain : walking one to two miles, two to three times a week is as good as specialist exercises for lower back pain.
• Depression : walking just one mile daily protects against depression in all ages and eases depression in those suffering.
• Anxiety : a 10 minute walk can relieve anxiety as much as a 45 minute workout and the benefits kick in after 5 minutes.
• Blood pressure : a 30 minute walk in the morning can lower blood pressure as much as medication.
• Diabetes : a 10 minute walk after each meal significantly reduces blood glucose levels, especially in the evening.
• Cholesterol : walking one to two miles a day cuts bad cholesterol levels by 20%.
• Weight loss : walking a mile every day burns 700 calories a week.
• Breast cancer : walking 2 to 3 miles a day reduces breast cancer risk.
• Colon cancer : walking for 20 minutes – a mile or so – daily reduces risk of colon cancer by up to 50%.
• Heart disease : walking half an hour daily cuts heart disease risk by 20%.
• Respiratory disease : walking 2 to 3 miles a day reduces hospital admissions in COPD patients.
• Eyesight : walking three times a week lowers intraocular pressure and cuts the risk of glaucoma by 25%.
• Protects muscles : hamstrings and glutes are shortened from prolonged sitting, walking daily prevents this.
• Arthritis : walking 10 to 40 minutes a days, most days eases joint pain in arthritis patients.
• Stroke risk : walking to work most days cuts risk of death from stroke by 30%.
• Alzheimers : walking one mile a day slows the progress of Alzheimers.

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Five health tips you always remember, and follow regularly?

Five health tips you always remember, and follow regularly?

1. Drink a glass of water first thing in the morning and last thing in the night.
2. Meditate for 10 minutes whenever feeling stressed.
3. Exercise for at least 4 hours in a week.
4. Get at least 7 hours of sleep.
5. Pick up a sport and play it regularly.

Many factors play a role in staying healthy. In turn, good health can reduce the risk of developing certain medical conditions. These include heart disease, stroke, some cancers, and injuries. Find out what you can do to keep your and your family's health healthy.

Way to better health

Eating healthy.

What you eat is closely related to your health. A balanced diet has many advantages. By choosing healthier foods, you can prevent or treat certain medical conditions. These include heart disease, stroke, and diabetes. Eating a healthy diet can help you lose weight and lower your cholesterol levels.

Get regular exercise.

Exercise can help prevent heart disease, stroke, diabetes, and colon cancer. It can help treat depression, osteoporosis, and high blood pressure. People who play sports are also less likely to get injured. Exercise routine can make you feel better and keep your weight under control. Try to be active for 30 to 60 minutes about 5 times a week. Remember, any amount of exercise is better than none.

Lose weight if you are overweight.

Many Americans are overweight. Carrying too much weight increases your risk for various health conditions. These include:

high blood pressure

high cholesterol

Type 2 diabetes

Heart disease

stroke

some cancers

Gallbladder disease

Obesity can also lead to weight-related injuries. A common problem is arthritis in the stressful joints such as the spine, hips or knees. There are several different things that you can try to lose weight and keep it off.

Protect your skin.

Sun exposure has been linked to skin cancer. This is the most common type of cancer in the United States. It is best to limit your time in the sun. Be sure to wear protective clothing and hats when you are outside. Use sunscreen on exposed skin such as your face and hands year round. It protects your skin and prevents skin cancer. Choose a broad-spectrum sunscreen that blocks both UVA and UVB rays. It should be at least a sun protection factor of 15. Do not sunbathe or use tanning booths.

Practice safe sex.

Safe sex is good for your emotional and physical health. The safest form of sex is between 2 people who only have sex with each other. Use protection to help prevent sexually transmitted diseases (STDs). Condoms are the most effective form of prevention. Talk to your doctor if you need to be tested for sexually transmitted diseases.

Do not smoke or use tobacco.

Smoking and tobacco use are harmful habits. They can cause heart disease and cancer of the mouth, throat, or lung. They are also major contributors to emphysema and chronic obstructive pulmonary disease (COPD). The sooner you stop, the better.

Things to consider

In addition to the factors listed above, you should also take time to focus on overall body health. Visit your doctors for regular checkups. This includes your family doctor as well as your dentist and ophthalmologist. Let your health benefits and prevention services work for you. Make sure you know what your health insurance covers. Preventive measures can detect or prevent diseases before they start. This includes certain doctor visits and checkups.

You need to take time to care about breast health. Breast cancer is one of the leading causes of death in women. Men can also develop breast cancer. Talk to your doctor about when to start the mammogram. You may need to start screening early if you have risk factors such as a family history. One way to detect breast cancer is to do a monthly self-exam.

Women should also get routine Pap smears. Women aged 21 to 65 should be tested every 3 years. This may be different if you have certain conditions or have your cervix removed.

Ask your doctor about other cancer screenings. Adults should be screened for colon cancer from the age of 50. Your doctor may want to check for other types of cancer. This will depend on your risk factors and your family history.

Keep a list of the current medications you are taking. You should also stay up to date on any vaccinations, including an annual flu shot. Adults need a Td booster every 10 years. Your doctor can replace it with Tdap. This also protects against whooping cough (pertussis). Pregnant women need the Tdap vaccine. People who are in close contact with babies should also have it.

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7 Sex Habits To Ditch Before You Turn 30!

Bad dating habits — like big, far-fetched dreams or visions of marrying an unavailable man or woman — are hard to let go of. And when it comes to your sex habits, it can be even more difficult to take a long hard look at what you thought was serving you and realize it’s time for an upgrade. While your 20s are all about discovery and laying the foundation for what you hope for in the years to come, your 30s are all about taking what you've learned and making your sex life stronger, both for yourself and for your partner

Apart from the simple goal of making what already feels good feel better, another convincing reason to ditch bad sex habits is how your sexuality peaks in your 30s. “Women become more sexual in their 30s, having more fantasies and even having more sex,” Dr. Melissa Fogel, a licensed psychologist and certified sex therapist, tells Bustle. “Women have more intense orgasms and are more aware of what their body likes and dislikes. They also tend to be more confident with their own bodies once they reach their 30s. Being confident allows you not to focus on all of those insecurities you have about yourself and just enjoy the sensations and pleasure during sex.”

But to really relish all of the perks of being a sexual being in your 30s, there are some bad sex habits you need to leave in your 20s.

1. Risky Sex

Risky behavior involves sex that’s unprotected or makes you feel awful, whether that entails not using condoms, drinking too much, or having casual sex when you're not into it. It's not the kind of sex you want to be having in your 30s. Fogel says to avoid putting yourself in a situation with "potentially harmful outcomes.”

2. Mimicking A Porn Star in Bed

When you were first starting to have sex, you likely learned from movies (pornographic or not) that when a woman is turned on, she’s loud. But have you considered whether that’s really you when you’re getting hot? Sex expert Coleen Singer tells Bustle that by the time you reach 30, you should be able to own who you are in bed, without sounding like someone you're not. “A steady stream of fake moaning and ‘Oh BABY!’ is what you’ll find on TV, but in most instances, that's simply distracting, quite possibly annoying, and will quickly give you a sore throat!” she says. “Let yourself go. When you are enjoying what is happening, your body will naturally express it.”

3. Being Insecure About Your Body

You’ve figured out by now that nothing is perfect, and that nothing goes as planned. So apply that same logic to whatever makes you insecure in the bedroom. Fogel says that confident women are more desirable and have better sex: "Everyone has those parts of their body that make them insecure, but focusing on [them] is a surefire way to take away from the enjoyment of sex. Just let go, love who you are and enjoy the ride.”

4. Faking Your Orgasms (Most Of The Time)

As you approach the big 3-0, psychotherapist Esther Boykin says that it’s time to make not faking it the rule, not the exception. “Orgasms are one of the few places in life where ‘fake it till you make it’ is never going to work. By now, you are hopefully choosing sexual partners who are invested in your pleasure as much as they are their own. Give them an opportunity to help you reach your happy place, and if it doesn't happen, don't be afraid to share it. Be gentle with your words, and remember that figuring out how to have an orgasm should be as much fun as the orgasm itself.”

5. Naming Your Genitals

Considering you can stand up in front of your entire team and deliver a killer presentation or save up enough money for a two-week trip to Spain, you’re likely mature enough to call your vagina what it is: a vagina. Being squeamish when talking about body parts might have made for a cute game when you were younger, but now, if you’re going to talk about your parts down there (or your partner’s), Singer advises that it’s time to confidently call them what they’re actually medically named.

6. Having Sex When You Don't Really Want To

In your 20s, you might have thought that sex would help bring you closer to someone who maybe didn’t want that to begin with. While sex definitely builds intimacy in a committed, two-way street relationship, using it as a bargaining tool will only continue to disappoint you. That’s why Boykin says that in your 30s, it’s time to really only have sex when you’re fully comfortable with who you’re having sex with.

“Far too often, young women find themselves having sex (fully consensual sex) as a way to create a bond rather than because they are truly in the mood or even ready to fool around. If you haven't already, your 30s are the perfect time to kick the habit of using sex as a way to create a false sense of emotional intimacy,” Boykin says. “Whether you are unsure if he [or she] likes you as much as you like him [or her], or if you're trying to convince yourself to stick with a relationship that looks good on paper but doesn't feel special, sex should no longer be a replacement for genuine emotional attachment.”

7. Not Taking Control

Regardless of why you might hold off from taking the lead in the bedroom — a bad experience from a previous relationship, or not feeling sexy enough to hop on top — as you get older, taking ownership of your sex drive (and your sex life) is not only healthy, but a turn-on for your partner. “As our confidence builds, we are able to shed the shyness we had in our 20s,” Singer says, "which can range from you being the initiator to exploring ways that you can be the dominant from time to time.” And the right partner will want to have equal roles in the bedroom, anyways. Go for it.

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6 Steps To Healthy Hair!

Hair is something that you probably spend a lot of time, energy, and money on, right? That’s because it’s an important part of your overall look. But maybe you don’t need to spend so much time thinking about how to make your hair stay healthy. It could be easier than you realize.

Try these 6 natural steps for lovely hair:

1. Using Castor Oil
Find a rather large bowl and get ready to prepare your concoction.
The first thing to do is drop one tablespoon of castor oil into the bowl.
This amazing ingredient helps your hair in many ways including keeping it strong and avoiding thinning, promoting growth, naturally conditioning it and fighting against going gray.

2. Add Olive Oil
After your castor oil, put a tablespoon of olive oil to the mix.
You will love the effects of olive oil for hair.
It provides overall general protection from damage, and also works in reducing your hair’s frizziness.
Curly-haired ladies, this one’s for you!

3. Don’t Forget Coconut Oil
Now it’s time to combine one tablespoon of coconut oil into your concoction.
Not only does it smell delicious, but it also has antibacterial purposes.
Coconut oil is full of nutrients, will boost your circulation, and stop hair from breaking easily.

4. Indulge in a Massage
You’ve mixed your three different oils together in your bowl, and now it’s time to rub it all into your hair.
Focus on getting the oils to touch your scalp, and massage your head for fifteen minutes, while sitting comfortably.

5. Wrap Hair in Hot Towel
After your massage, dunk a towel in hot water, wrap your hair, leaving it for three minutes.
This helps the steam condition your head .

6. Gentle Shampooing
Remove your towel, get in the shower, and wash hair.
Try to use a gentle shampoo so that you don’t undo the great work you’ve just done in your hair.
You can follow this simple and natural routine at home a couple of times per week for great results.
Your hair will be softer, shinier, and healthier after just one month!
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