As many people know, the Weight Watchers diet is a points-based system that allows you to eat the foods you love while still losing weight. However, some people find that they plateau or even gain weight after starting the diet.

If you’re one of those people, don’t despair! There are plenty of ways to speed up your weight loss journey and get back on track.

In this blog post, we’ll explore some of the ways you can speed up weight loss on Weight Watchers. We’ll discuss everything from making sure you’re drinking enough water to adding more protein to your diet.

What you’ll learn in this post:

Ways to Increase weight loss on Weight Watchers?
How to ensure you’re following the weight watchers diet correctly?
Which WW plan loses weight fastest?

By the end of this post, you’ll have a better idea of how to jumpstart healthy weight loss and start seeing results again.

If you want to rapidly increase your weight loss with Weight Watchers, focus on the following:

1. Make sure you are eating enough

One common mistake people make when trying to lose weight is not eating enough, which can actually sabotage your weight loss efforts. Weight Watchers recommends that you eat at least 5 servings of fresh fruit and vegetables per day, so make sure you’re getting your fill.

2. Drink plenty of water

Another way to make sure you’re losing weight is to drink plenty of water. Not only will this help to flush out toxins and keep you hydrated, but it can also help to fill you up so you eat less at meals. Aim to drink 8 glasses of water per day.

3. Add more protein to your diet

Protein is essential for sustained weight loss, as it helps to keep you feeling full and satisfied after meals. It also helps you to burn more calories If you’re not getting enough protein, try adding more lean proteins such as meats, eggs, or dairy to your WW diet.

4. Avoid sugary drinks and snacks

Sugary drinks and snacks can sabotage your weight loss efforts by causing spikes in blood sugar. If you’re looking to lose weight, it’s best to avoid junk food altogether.

5. Increase your physical activity

Exercise is one of the most effective ways to speed up weight loss. Not only does it burn calories, but it also helps to build muscle, which can boost your metabolism. Aim to get at least 30 minutes of exercise per day.

How can I make sure that I’m following the weight watchers diet correctly?

There are a few things that you can do to make sure that you’re following the WW program correctly.

#1 Be sure to consult with your weight watchers leader or coach. They will be able to give you specific guidance on how to best follow the weight watchers program.

#2 Be sure to track your food intake and eating plan. This will help you to stay on track and make necessary adjustments to your healthy eating plan.

#3 Finally, be sure to stay motivated and focused on your ideal goal weight. Changing your lifestyle loss can be difficult, but it’s important to remember that you’re not alone in this journey.

With these weight loss tips in mind, you’re well on your way to success!

Which WW plan loses weight fastest?

There are two different weight watchers plans – the original plan and the new PointsPlus plan.

The original plan is based on a food pyramid, and you are allocated a certain number of points to eat each day depending on which colour program you’re in.

The new personal points plan incorporates calories, nutrients and healthy foods. You are given a certain number of points to eat each day – which has been customized to your lifestyle.

So, which weight watchers plan loses weight fastest?

The answer is the new personal points plan. This is because your list of zero point foods and activity levels is specific to your lifestyle.

This new customized point system means that your food choices will be tailored to your current weight. It’s much easier to build sustainable habits and burning fat becomes effortless.

So, if you want to lose weight quickly, the new personal points plan is the way to go.

Click the image below to watch the video

By following these Weight Watchers tips, you can speed up your weight loss on goals and start seeing results again.

Remember, the key to success is to be consistent with your eating plan and exercise regimen. If you stick with it, you will see results. Thanks for reading!

Top Picks by Health Shales

• How to Do Weight Watchers Alone at Home (for FREE)
• 10 Small Diet Changes with Big Weight Loss Results
• How to Lose Weight in Your Face: 10 Tricks & Hacks

More Stories

Wait until you see how the “World’s Most Beautiful Twins” look now!

How to Go from Poor to Rich in a Year or Less

How I Built a $500K-a-Month Business While Traveling the World

10 Small Diet Changes with Big Weight Loss Results

It’s known as the most important meal of the day. Use these nutritious breakfast ideas as inspiration to keep your morning meals exciting, enjoyable, and easy to make. Healthy breakfast recipes that are quick to prepare provide you with the energy boost you need to kickstart your day.

Acai Super Smoothie Bowl

320 cals | 5.5g fat | 17g protein | 42g carbs | 1 serving
10 minutes cooking time

Loaded with frozen fruits and pea protein, this flavourful smoothie bowl is cram-packed with energy and protein to get you through the morning. Customize it with any topping you like, making it a perfect breakfast to start your day.

INGREDIENTS
100g pure unsweetened frozen acai • 1/3 cup frozen blueberries • 1 frozen banana, sliced • 2 frozen strawberries • 1/2 cup unsweetened almond milk (add more as needed) • 2 tbsp pea protein powder • Toppings (optional) 1 kiwi, sliced • 2 strawberries • 1 banana, sliced • handful of blueberries • handful of granola or cereal

METHOD
1. Add all the frozen ingredients, almond milk, and pea protein to a blender, and puree until you have a smooth thick mixture. You can add more almond milk to adjust the thickness and consistency.
2. Pour the blended mixture into a serving bowl and top with the fresh fruits and granola. You can try any selection of fruits or toppings you desire.

Note: nutritional information is calculated without toppings.

Open Salmon Sandwich with Avocado

440 cals | 20g fat | 15g protein | 67g carbs | 1 serving
5 minutes cooking time

INGREDIENTS
2 slices of wholewheat bread • 4 slices of smoked salmon • 1/4 cup cream cheese • 1/2 cup fresh spinach, 1/2 cup cucumber, sliced • 1 avocado, sliced • pinch on sesame seeds • fresh cilantro

METHOD
1. Place your bread inside the toaster until it’s warm and toasty. While you wait, slice your avocado and cucumber.
2. Once your toast is ready, spread cream cheese over both slices. Top with fresh spinach, sliced avocado, cucumber, and smoked salmon. Garnish with sesame seeds, cilantro, or anything you want. Enjoy!

Low-calorie omelet with vegetables

Low in calories, high in protein, and filled with nutritious vegetables. A quick-to-make light breakfast idea will provide you with the energy and nutrients you need to get through the morning. Experiment with different vegetables to keep this breakfast fun.

185 cals | 7.7g fat | 19g protein | 7g carbs | 1 serving
12 minutes cooking time

INGREDIENTS
2 egg whites • 1 whole egg • 1 tomato, chopped into small pieces • 1/4 cup unsweetened almond milk • 1/2 cup of broccoli, chopped into small pieces • cheese, grated • spinach leaves • fresh cilantro

METHOD
1. Add the egg whites and whole egg into a bowl, along with the unsweetened almond milk. Season with salt, pepper, mustard seeds, turmeric, and garlic powder. Whisk until everything is mixed (don’t overbeat).
2. Over medium heat, very lightly saute the prepared broccoli and tomatoes in a large skillet (be careful not to overcook). You can add spinach to the skillet to warm through for the last 30 seconds.
3. Heat a lightly oiled non-stick frying pan over medium heat. Add your egg mixture and cook for 1-2 minutes or until the bottom of the omelet is cooked (the top should still be wet).
4. Add your sauteed vegetables to the pan and use a spatula to fold the omelet in half gently. Cook for another 30 seconds before transferring your omelet to a plate. Garnish with grated cheese and cilantro.

Energy bursting blueberry smoothie

200 cals | 3g fat | 5g protein | 40g carbs | 1 serving
4 minutes cooking time

Packed with energy and bursting with flavor, this blueberry smoothie is excellent for anyone on the go. It also makes the perfect grab-and-go pre-workout breakfast smoothie that will guarantee a great session.

INGREDIENTS
1 cup frozen blueberries • 1/4 cup frozen banana • 1/4 cup oats • 1 cup unsweetened almond milk • 1 tsp cinnamon

METHOD
1. Add all ingredients to a blender and blend until it’s a smooth consistency. For a less thick consistency, add an extra dash of almond milk.
2. Pour the blended smoothie into a tall glass and enjoy.

Healthy banana oat pancakes

435 cals | 13g fat | 18g protein | 66g carbs | 2 servings
20 minutes cooking time

Fluffy in texture, delicious in taste, and full of energy, making these the perfect breakfast option – ready for a busy day ahead. Stack these healthy pancakes high and top with fresh berries, maple syrup, and low-fat yogurt.

INGREDIENTS
2 bananas • 2 whole eggs • 1/2 cup rolled oats • 1/2 teaspoon baking powder • pinch of salt • 1/4 cup unsweetened almond milk • maple syrup • almond flakes • handful of blueberries (or fruit of your choice)

METHOD
1. Add all ingredients to a blender and blend until the mixture is a smooth consistency. Allow the batter to sit for at least 10 minutes before frying.
2. To a non-stick frying pan over medium heat, individually add a spoonful of the batter and cook evenly on both sides until golden brown.
3. Transfer the cooked pancakes to a plate and top with fresh fruit, maple syrup, and almond flakes.

Note: nutritional information is calculated without toppings.

If you’re looking to lose weight, but don’t want to join a Weight Watchers program, there are still ways you can calculate your points and stay on track. By following these eight simple tips, you can make sure you’re still getting all the benefits of Weight Watchers, without having to pay for a membership.

Can I do Weight Watchers on my own?

Yes, you can certainly do it on your own. Weight Watchers is more than a diet, it’s a lifestyle. You don’t have to attend weekly meetings or spend loads of money. With tons of free resources online, you can learn the Weight Watchers principles and benefit from the great program from home.

Follow the tips below to learn how to do weigh Watchers on your own.

How to do Weight Watchers alone?

First, download the Weight Watchers app (although you have to pay for full features, you can use the basic features for free).

This will allow you to input the foods you’re eating and track your points throughout the day. You’ll also be able to see how many points you have left for the day, so you can make sure you’re staying on track.

Next, familiarize yourself with the Weight Watchers point system. Each food is assigned a certain number of points based on its nutritional value. You can find a list of point values for common foods on the Weight Watchers website.

Finally, make sure you’re eating a variety of healthy foods. While it’s important to watch your points, you also want to make sure you’re getting all the nutrients your body needs. Eat a mix of fruits, vegetables, lean proteins, and whole grains to make sure you’re staying healthy as you lose weight.

8 simple tips to do Weight Watchers alone for free:

If you’re considering Weight Watchers but don’t want to join the program, there are still ways you can follow the principles and see results.

Here are 8 tips on how to do Weight Watchers alone at home:

1. Follow the weight watchers principles

The first step is to learn and understand the Weight Watchers principles. This includes tracking what you eat, being more active, and making healthy choices. Once you have a good understanding of how the program works, you’ll be able to better customize it to your own needs.

2. Track what you eat

One of the most important aspects of Weight Watchers is tracking what you eat. This means keeping track of not only the types of food you’re eating but also the portion sizes. There are a few different ways you can do this, including using a food journal or an app on your phone.

3. Get support from friends

One of the best ways to stick with any type of program is to have support from friends. If you have friends who are also doing Weight Watchers, they can be a great resource for helping you stay on track. You can also join an online forum or community to get support from others who are following the program.

4. Drink a lot of water

Another important aspect of Weight Watchers is to make sure you’re drinking plenty of water. This will help keep you hydrated and help flush out toxins in your body. Aim to drink at least 8 glasses of water a day, and more if you can.

5. Take advantage of zero points foods

One of the great things about Weight Watchers is that there are a lot of foods that are zero points. This means you can eat as much of them as you want without having to worry about tracking them. Some examples of zero points foods include fruits, vegetables, and lean proteins.

6. Be more active

In order to lose weight, it’s important to be more active. This doesn’t mean you have to sign up for a gym membership, but simply adding more activity into your daily life can make a big difference. Taking a brisk walk in your neighborhood or doing some exercises at home are both great ways to be more active.

7. Plan out your meals

One of the best ways to stay on track with Weight Watchers is to plan out your meals in advance. This doesn’t mean you have to eat the same thing every day, but having a general idea of what you’re going to eat can help you make better choices and stay within your points budget. You can also find weight watchers recipes online that can help you plan your meals.

8. Find weight watchers recipes online

One of the great things about Weight Watchers is that there are a lot of resources available online. This includes recipes, tips, and advice from other people who are following the program. You can also find weight watchers recipes online that can help you plan your meals.

How do I calculate my Weight Watchers points without joining?

If you’re interested in following the Weight Watchers diet but don’t want to join the program, there are a few ways to calculate your points without signing up.

First, you can use an online calculator like the one on the official Weight Watchers website. Simply input your weight, height, and age, and the calculator will give you an estimate of how many points you should be consuming each day.

Another option is to purchase a weight watchers cookbook or diet guide that includes a points system.

However, keep in mind that these calculations are only estimates, and it’s always best to consult with a registered dietitian or certified health professional before making any major changes to your diet.

By following these tips, you can do Weight Watchers (for FREE) without joining a program. With a little effort, you can still reach your weight loss goals and improve your overall health.

Best Buffalo Cauliflower Recipe

Buffalo cauliflower bites with hot sauce are a perfect vegan alternative to buffalo chicken wings! Crispy, delicious, and easy to make recipe. Baked, roasted, or air fryer friendly.

If you’re looking for something meatless yet still tasty, these buffalo cauliflower bites will blow your mind! Each bite is crammed with spicy flavor, tasty buffalo sauce, and crunch. You’ll forget all about meat!

Why You Should Make This Recipe

Vegan and Vegetarian Friendly: We all know that buffalo chicken wings are a winning dish for any party! But with more people looking for meatless and healthier alternatives, this buffalo cauliflower recipe will undoubtedly steal the show!

Beginner Friendly: these delicious buffalo hot sauce cauliflower bites are super easy to make, even if you’re a cooking newbie. Plus, this recipe only takes 35 minutes and with few ingredients.

Super Versatile: Whether I’m looking for a late-night snack, a main dish, or something to satisfy my whole family, this baked cauliflower with buffalo sauce is one of my favorite recipes to make. And, air fryer buffalo cauliflower is even more enjoyable (if you have an air fryer).

What is Buffalo Sauce?

Tangy, spicy, red, and delicious. Traditionally buffalo sauce consists of cayenne pepper, melted butter, vinegar, and herbs such as garlic powder. Sometimes Worcestershire sauce or hot sriracha sauce is added.

Ingredients

• All-purpose flour 3/4 cup (you can use almond or oat flour for a gluten-free substitute)
• Garlic powder 2 teaspoons
• Smoked paprika 1 teaspoon
• Pepper 1/2 teaspoon
• Salt and pepper
• Oat milk 3/4 cup
• 1 head of cauliflower
• Buffalo wings hot sauce mixture 1/4 cup
• Coconut/avocado oil 2 tablespoons
• Honey 1 tablespoon

Cooking Instructions

Prepare the buffalo cauliflower in the oven.

1. Preheat the oven to 450 degrees. Then line a baking sheet with parchment paper and lightly grease.
2. Mix the flour, garlic powder, smoked paprika, salt, and black pepper in a large bowl.
3. Then, add the oat milk and stir until a smooth consistency.
4. Add the cauliflower florets into the milk batter, gently tossing to coat each cauliflower bite evenly.
5. Shake off any excess batter, and then arrange them evenly on the prepared baking sheet.
6. Put the buffalo cauliflower bites in the oven to bake for 10 minutes. 
7. Turn the cauliflower bites over with a fork, then place them back into the oven for an additional 10 minutes.

Do you own an air fryer? For extra crispy air-fried buffalo cauliflower bites, place the battered cauliflower bites into your air fryer basket and cook for 10 minutes.

Prepare the buffalo hot sauce.

1. While the buffalo cauliflower bites are cooking, prepare the buffalo wing sauce by combining coconut or avocado oil, buffalo wings hot sauce mixture, and honey in a small bowl.
2. Mix all three ingredients together until you have a smooth buffalo sauce.

Putting the buffalo cauliflower bites together.

1. Remove the baking sheet from the oven and brush the buffalo wing sauce mixture over the baked cauliflower.
2. Put the coated cauliflower florets back into the oven to bake for a future 10 minutes until crispy.
3. Serve in a small bowl with fresh ranch or blue cheese dressing for the perfect dip.

Tip: for air fryer buffalo cauliflower, use parchment paper to avoid mess.

Buffalo Cauliflower with a Twist

Spice up your buffalo sauce.

Coat your cauliflower florets with the hot sauce you want. Experiment with ingredients like siracha to spice up your buffalo sauce even further.

Blue cheese dressing.

Nothing pairs better with buffalo wings than a creamy blue cheese dressing, and buffalo cauliflower bites are no different. Make a tasty blue cheese dipping sauce to compliment the tangy buffalo hot suace.

Try drizzling lemon juice over your buffalo cauliflower bites for a more zesty taste.

I hope you enjoy this delicious buffalo cauliflower with hot sauce recipe as much as I do!

More Recipes:

• Healthy Chicken Burrito Bowl Recipes
• Shrimp Tacos Recipe with Avocado-Cilantro Guacamole

Chicken Burrito Bowl Recipe

A delicious and healthy Mexican-style chicken burrito bowl recipe that you can meal prep for the week ahead. Quick and easy to make.

This burrito bowl meal prep comprises skinless chicken breasts, brown rice as the base filling and a sauce. It’s a perfect choice when you have no time to prepare dinner. Or when you just don’t have the energy to cook dinner.

One thing I love about this chicken burrito bowl is that it’s healthy and super delicious, and anyone can take it. They also heat up easily with minimal cleanup.

Are burrito bowls healthy?

Rich in proteins, veggies, and grains, burrito bowls are absolutely healthy. This sometimes depends on the dressing, proteins and extra add-ins you chose.

There are various ways you can modify them to help you stay fit. You can, for example, omit the sour cream and replace it with Greek yogurt for a more healthy burrito bowl.

How to make burrito bowls healthy

Here’s how you can make meal prep burrito bowls healthy;

Swap white rice with quinoa. Quinoa is rich in proteins and fiber and has been associated with weight loss. You can also opt for brown or cauliflower rice which is more nutritious.

Omit sauces completely or using healthy sauces such as avocado sauce or salsa sauce. Such sauces are nutrient-dense and low in calories for more improved health.

You can also swap pinto beans for black beans. Pinto beans contain higher fat content than black beans. It also has more carbs and calories compared to black beans.

How to make meal prep chicken burrito bowls

Ingredients

Ingredients for the chicken

• 3 boneless skinless chicken breast
• 3 bell peppers
• 2 tbsp. olive oil
• 1 tbsp. taco seasoning
• 1 large red onion
• Salt
• Black pepper

Ingredients for the rice

• 2 cups water or use chicken broth/ stock for flavor
• 1 cup brown rice
• 1 tbsp of avocado oil
• 3 tbsp finely chopped cilantro
• 2 tbsp lime juice
• Salt to taste

Ingredients for the salsa

• Ripe Roma tomatoes (20 ounces)
• Diced tomatoes (14.5 ounces)
• 1 chopped jalapeno pepper
• 1/2 teaspoon onion powder or 1/3 cup red onions (chopped)
• 1 clove garlic (chopped)
• 1/4 teaspoon ground cumin
• 1/2 teaspoon chili powder
• Salt and pepper

Instructions

How to prep the chicken

1. Meal prep the chicken by adding the seasonings, bell peppers, and chopped onions to a bowl and rubbing them into the chicken breast.
2. Marinade the chicken breast for at least 20 minutes.
3. Cook the seasoned chicken in a pre-heated oven at 400F for 25 minutes.

How to prep the rice

1. Boil 2 cups of water in a pot.
2. Once boiled, add a tablespoon of avocado oil and season with salt.
3. Simmer rice until cooked.
4. Squeeze lime juice over the cooked rice and add in the cilantro.
5. Lastly, fluff the rice with a fork.

How to prepare the salsa

1. Put all the salsa ingredients in a food processor and pulse until the ingredients are fully chopped.
2. Assemble your freshly made salsa over your cooked rice and chicken breast.

Divide your rice, chicken breast and toppings into 3 meal preps. Cover and store in the fridge for 3 days.

How many calories are in Chicken burrito bowls?

There are about 500 to 850 calories in a chicken burrito bowl. This mainly depends on the toppings you’re using.

Typically, this is the caloric content of anything that goes in a chicken burrito;

• brown rice (100g) – 111 calories
• cilantro lime rice (100g)- 150 calories
• black beans (1/2 cup) – 114 calories
• pinto beans (1/2) – 122 calories
• fresh tomato salsa – 25 calories
• chicken breast (100g) -180 calories
• romaine lettuce (100g) – 17 calories
• fajita veggies – 20 calories
• corn (1/2) – 66 calories
• cauliflower rice (100 g) – 40 calories
• avocado (medium) – 250 calories
• sour cream (1 tbsp.) – 23 calories
• chipotle cream sauce- 300 calories

Do you get more food in a bowl or burrito?

You get more food in a bowl than in a burrito which is of the same price. The bowl has more space for fillings, sauce, salads and other extras. You can even request more filler food such as rice at no extra cost.

The trick to getting more food with a burrito is to have the tortilla packed separately. Well, it may get a little messy making it yourself, but you’ll have a half bowl which you can save for later.

Do you eat burrito bowls cold?

You can eat your burrito bowl cold. There’s no nutritional difference between whether you’re taking it cold or warm. The only difference could be taste. I think warmed-up burrito bowls are more delicious than cold bowls but how you want them is totally up to you.

How long can a burrito bowl meal prep last in the fridge?

How long your food stays fresh in the fridge depends on the quality of the ingredients, how well you packed the food and even your refrigerator.

Meal prep burrito bowl can last in the fridge for a maximum of 5 days. However, to ensure safety and freshness, meal prepping food for three to four days is recommended.

You may need to freeze your burrito bowl meal if you intend to preserve it for more than four days. This applies to the base food- rice or quinoa, black or pinto beans, chicken/pork/steak, corn, etc.

Vegetables and fruits shouldn’t be frozen as they may become mushy. Besides, some vegetables and fruits can remain fresh for even more than 5 days.

It’s a healthy choice to store your wet foods separately from the rest. This includes sour cream, chipotle sauce, Pico de Gallo, or guacamole. Also, store your meal prep bowls in airtight containers. This prevents harmful bacteria from multiplying.

Tips for thawing and reheating meal prep burrito bowl

One of the best ways to thaw meal prep food is to leave it in the fridge overnight. Another way is to thaw in cold water. This method can take about 30 minutes to 3 hours depending on the volume of your meal prep food.

The other way is by using a microwave. All you need to do is to use the defrost settings and your food will be thawed within minutes. Although this is a quicker method, it may cause the bacteria to grow rapidly. Only use this method if you plan to eat the meal immediately.

You can use the microwave or an oven to reheat your meal prep burrito bowl from the fridge. The key thing is to reheat it at high temperatures of at least 165 Fahrenheit. Such a temperature is enough to kill off bacteria.

Feeling lazy? Practice these 8 easy yoga poses in your bed to overcome laziness. The perfect yoga asanas for a full stretch with minimal effort.

These lazy yoga poses and easy stretches are perfect for the times when just the thought of moving your body is exhausting.

It is no secret that physical activity is good for your health. Getting your muscles moving throughout the week is important for mental and physical wellbeing.

But what do you do when you are feeling sluggish and don’t want to exert much effort? This is when doing a few lazy yoga poses can come to the rescue. 

Although you probably won’t be burning a lot of calories, there are many health benefits to adopting a regular yoga routine.

Yoga is an exercise but some people refer to it as a practice. The origin of yoga, which means to unite, is thought to be an area in eastern Asia thousands of years ago.

The combination of mindfulness, body awareness, and stretching that yoga brings to the fitness and spiritual world has made this form of physical activity very popular. 

Benefits of Yoga

• Improved balance, flexibility, and strength
• Relieves chronic pain
• Reduces stress and body inflammation 
• Improves ability to manage stress
• Better quality of sleep
• Mindfulness
• A more positive disposition

One misconception about yoga is that you have to do complex poses to get the most out of your practice. You can experience the benefits of yoga without standing on your head.

Here are nine of the best lazy stretches and yoga poses to get you moving, even when you don’t really want to. 

NOTE: Remember, none of the poses should be painful. Feeling some tension is completely normal. If any pain is felt while performing these stretches, stop immediately. This could be a sign of an injury.

Also, while holding each pose be mindful of your breath. This will help you stay centered. 

1. Viparita Karani (Legs Up the Wall Pose)

This easy and relaxing pose can help relieve leg and ankle pain or swelling, headaches, lower back pain, and menstrual cramps. Viparita Karani is also known as a natural remedy for jet lag, as it can refresh the body after sitting or standing for long periods of time.

How to do legs up the wall

1. Grab a yoga bolster. If you don’t have a bolster, you can roll up a blanket or two.
2. Place the bolster a few inches from the wall. The space between should be large enough for your tailbone to rest.
3. Sit on the bolster and put your legs against the wall. Your hips and lower back should be supported by the bolster.
4. Put legs be straight with ankle bones gently touching. 
5. Ensure that thighs are flat against the wall. If your thighs are not flat, you may need to bring your hips closer to the wall.
6. Hands can rest on your stomach or sides.
7. Hold for a few minutes.

2. Balasana (Child’s Pose)

During a typical yoga routine child’s pose is often used as a rest between more strenuous poses. Balasana helps to relieve back, neck, and shoulder pain. This is, personally, one of my favorite poses to decrease my chronic back pain.

How to do the child’s Pose

1. Start by kneeling on the ground.
2. Touch the top of your feet to your yoga mat and move your feet so your big toes are touching.
3. Keep your knees hip-width apart and allow your stomach to rest between your thighs.
4. Bend forward and rest your forehead on the mat. This step can be modified by using a yoga block, pillow, or a few rolled-up towels to support your head. 
5. There are a few different variations of where to place your hands during this pose. The most common are to either stretch your arms in front of you; and place your palms on the ground. Or you can place your back arms by your sides with your palms facing up, this is best if you are having shoulder pain.

3. Chakravakasana (Cat-Cow Pose)

Chakravakasana is a movement that switches between two different yoga poses. The two stretches are commonly called cat pose and cow pose. 

Cat-Cow Pose is a great stress reliever because each pose is linked with your breath.

Other benefits include, improved circulation, reduced back pain, better posture. This is another pose that is great for those that spend a lot of time sitting. 

How to do a Cat/Cow tose

1. Start on your hands and knees.
2. Ensure your body is correctly aligned keep your wrists under your shoulders and your feet under your hips.
3. Draw in your navel to keep your ab muscles engaged.

How to do a Cat pose (when inhaling)

1. Stretch the tops of your feet to touch the mat.
2. Tilt hips forward while keeping knees on the ground. This will cause your spine to naturally round.
3. Bring your gaze to your navel.

Cow Pose (when exhaling) 

1. Curl toes under.
2. Tilt the pelvis back so your tailbone sticks up in the air slightly. 
3. Keep the neck long while gently bringing your gaze to the ceiling.
4. Take seven to twelve breaths following this routine of inhaling moving into the cat pose and transitioning to cow pose when exhaling. 

4. Bhujangasana (Cobra Pose)

The cobra pose is perfect for getting a good stretch in on a lazy day. This pose helps to improve strength and mobility in the spine, relieve back pain, and open the chest area. 

How to the Cobra pose

1. Begin laying on your stomach
2. Place palms flat on the ground directly under your shoulders
3. Slightly bend elbows back while keeping them tight by your side 
4. When inhaling lift your chest off the ground
5. Roll shoulders away from your ears and maintain a neutral neck 

TIP: Feel like you aren’t lifting high enough? Try engaging your legs and ensure your pubic bone is anchored to the mat

5. Adho Mukha Svanasana (Downward Dog)

A downward dog might be one of the most well-known yoga poses. The benefits of this relaxing pose include increased blood flow to the brain and reduced back pain. This stretch also helps to loosen your hamstrings and calves. Ab, arm, leg, and back muscles are strengthened when practicing this pose. 

How to do the Downward Dog

1. Begin on your hands and knees. Align your wrists under your shoulders and knees beneath your hips
2. Push back through your hands and lift hips while slowly straightening arms and legs 
3. Spread fingers to create a strong base 
4. Allow your head to hang while keeping your shoulders away from your ears
5. Sink your heels into the floor. This is where you should focus your weight to take the strain off your arms and hands 
6. Hold this pose for about one minute 

6. Virabhadrasana I (Warrior I Pose)

Although this isn’t a battle stance, this pose does help you to strengthen your arms and legs. Warrior I pose can help to open hips and stretch hamstrings. This pose is also great for improving balance and core strength. It is a favorite of those that have sciatica. 

How to do the Warrior I pose

1. While standing on the mat, step one foot forward
2. Bend your front knee into a lunge. Feeling unbalanced? Ensure that your core is engaged
3. Turn your back foot 45 degrees, while keeping that back leg straight
4. Press shoulder blades down away from your ears and lift your arms straight above your head
5. While keeping your gaze on your hands squeeze your shoulder blades together 
6. Hold for as long as comfortable 
7. Switch legs and repeat 

7. Tadasana (Mountain Pose)

The Mountain pose is used as the base yoga posture for many different standing poses. Tadasana helps to improve posture, strengthen legs, and bring the body into alignment.

How to do the Mountain pose 

1. Create a solid base by keeping your feet together and spreading your toes out 
2. Engage your quadriceps. It should feel like your knees are rising. Do not lock your knees 
3. Widen sit bones by turning your thighs inward
4. Roll shoulders down and away from your ears 
5. Allow arms to hang naturally while keeping palms facing forward 
6. Stand tall and keep your gaze straight. Imagine your head is connected to the ceiling by a string
7. Take your time with this pose and go through seven to twelve breath cycles

8. Savasana (Corpse Pose)

Savasana, also known as corpse pose, is usually found at the end of a yoga flow. It is used to take time to think about the practice that you have just completed. This pose can also be done before bed to help you decompress after a long day.

Corpse pose allows the body to release any pent-up tension.  When completed correctly, you may feel more relaxed, centered, and with lower levels of stress. 

The goal of this pose is to stay present and aware. Although doing the pose is physically easy, it is thought to be one of the most difficult yoga poses to maintain mentally. 

How to do the Corpse pose

1. Start by laying down on your back
2. Separate legs hip-width apart and allow your feet to fall naturally
3. Keep arms at your side with your hands relaxed and palms facing the ceiling
4. Roll shoulders down away from your ears
5. Close your eyes and imagine any tension you may feel leaving your body 
6. Although your mind may wander, focus on your breath
7. Allow yourself 7-12 minutes to stay in this position and relax. Set a timer to prevent you from worrying about the time. 
8. Slowly move your fingers and toes to bring your body back to a normal state

Experiencing the benefits of yoga is achievable without putting out maximum effort. Each of these lazy poses helps to move your muscles and relax your mind. This teaches us a great lesson for life: It isn’t always necessary to “do the most”. It is possible to attain positive results from doing less.

Related Posts:

• 10 Lazy Ways To Burn More Belly Fat
• 10 Daily Yoga Poses for Older Women
• The 12 Best Yoga Videos on YouTube (Great Workout)
• 7 Yoga Poses for Plus Size Beginners

As author Scott Perry says in his book Endeavor, “Less is more. Progress is made through precise, persistent, and purposeful pushes.” Happy stretching!

Natural Sleep Aids: Fall asleep naturally with proven home remedies, herbal tea, and relaxing nature aids for a guaranteed night’s rest. No need for sleeping pills.

Did you know that almost half the UK population struggles to fall asleep at least once a month? And when we do drift to sleep, how many of us get the correct sleep quality that we need to endure a full day?

While prescription sleep aids are an option, they can often cause further sleep disorders and problems with our natural sleep patterns. Although not new, natural sleep remedies are finally taking the floor to improve sleep quality worldwide.

Related: How to Fall Asleep Fast: 5 Proven Sleep Techniques

Using complementary and integrative health techniques, anyone with sleep problems can now monitor their sleep disorder symptoms and identify what natural sleep remedies could help improve their sleep quality.

By following a sleep-promoting diet, consuming some simple dietary supplements, and adding some of these natural remedies to your bedtime routine, you’ll be falling asleep in no time!

Note: If you have any underline health issues or you take medication, it’s always best to consult with your doctor.

How Can I Solve My Sleeping Problem Naturally?

Don’t stress; there are many forms of natural sleep aid that can help curb your insomnia symptoms.

In this article, we’re going to tackle home remedies to help you get a good night’s sleep. However, you can do many other things to improve your natural sleep-wake cycle.

From doing regular exercise to practicing mindfulness and meditation to eating a wholesome diet, the quality of sleep we experience has to do with various factors.

These activities reduce cases of high blood pressure and help with lowering body temperature, both of which are connected to treating insomnia.

Related: How to prioritize self care

What is the Natural Drug That Helps You Sleep?

There are a bunch of natural drugs that can help promote sleep.

I like to refer to these as supplements rather than drugs to avoid confusing them with clinical sleep medicine. They’re typically safer to take and have fewer (or no) harmful side effects.

The leading supplements that are known to be natural sleep aids include:

• Melatonin supplements – Melatonin is a hormone that controls your circadian rhythms. For chronic insomnia, melatonin supplements can help you get to sleep faster and improve the quality of your rest.

• Gamma-aminobutyric acid (GABA) and 5-Hydroxytryptophan (5-HTP) – when taken together, these two amino acid supplements can increase serotonin levels in the body. Aside from being a natural remedy to reduce stress and anxiety, research suggests that GABA and 5-HTP can help you sleep deeper and for longer.

• Magnesium supplements – Magnesium is a mineral that can be found in many foods. It activates the parasympathetic nervous system, which helps you feel more relaxed. This mineral also supports GABA neurotransmitter receptors in calming your mind. Simply speaking, magnesium in a pill form prepares your body for rest and offers enhanced sleep quality for those who have trouble falling asleep.

• Glycine supplements – Glycine is an amino acid found in red and white meats, peanuts, and seeds. Research shows that taking this supplement before bed can help you fall asleep quicker, improve your sleep quality, and decrease daytime sleepiness.

What Can I Take to Help Me Sleep Instead of Melatonin?

If you don’t feel like splurging on supplements, there are a bunch of natural remedies to help with jet lag, poor sleep quality, or an occasional sleepless night.

(Note that if you’re struggling with sleep apnea, sleep disturbances, sleep latency or have a risk of heart disease or allergic reactions, you should seek professional medical advice and consider drug administration from a medical doctor. You might even be advised to give cognitive behavioral therapy a try, which is a structured sleep program designed for primary insomnia.)

These herbs and flowers are known to improve sleep and treat sleep problems. We’ll dive into these in more detail in the rest of the article:

• Dried chamomile flowers
• Valerian root
• Passionflower
• Lavender

1. Enjoy a Tart Cherry Juice Nightcap

Not only is it refreshing and delicious, but cherry juice is also a source of antioxidants that can help reduce inflammation and swelling and boost immunity.

Combined with its anti-inflammatory properties, this wonder fruit also has a high melatonin content. Together, this makes for a great sleep aid to help your stay asleep for longer.

If melatonin supplements aren’t in your price range, or if you would just prefer a natural aid to insomnia, cherry juice (or a snack of fresh cherries) is a great alternative to melatonin or valerian.

2. Eat a Dinner Rich in GABA

GABA (Gamma-Aminobutyric Acids) is one of the amino acids found in the brain that help to reduce anxiety, tension, and stress. As a result of feeling calmer, this natural product helps us sleep better.

GABA supplements are available at most pharmacies. You can also increase your GABA levels by exercising regularly and eating certain foods. For example, fish, eggs, mushrooms, tomatoes, and broccoli contain GABA.

3. Drink Calming Chamomile Tea

Chamomile tea is one of those common sleep aids that we have all heard of. It’s a herbal remedy known to reduce inflammation and stress and improve sleep quality.

Its contribution to sleep improvements is linked to the flavonoid content found in the chamomile flower.

4. Practice Aromatherapy with Patchouli Oil

I’m a huge fan of essential oils and aromatherapy before bed. Patchouli oil is a concentrate made from a plant with a woody, sweet and spicy smell.

Like cherries, the flower has anti-inflammatory properties that can help us stay calm and relaxed. And let’s be honest, one of the most significant barriers to a good night’s rest in older adults is stress!

Whether you prefer to inhale the oil through a steamer, put it in your favorite oil burner or diffuser, or rub it on your temples, it’s worth giving this natural anti-inflammatory a try.

5. Make a Tasty Tea from the California Poppy

If you’re not getting insufficient sleep, have issues relaxing before bed, or generally suffer from depression or mental exhaustion, try drinking some tea brewed from the Californian poppy flower.

This flower works with your brain’s GABA receptors to promote relaxation, and it’s particularly useful for sleeplessness caused by anxiety and stress.

6. Have a Bedtime Snack of Almonds and Bananas

Another one of the leading supplements used to treat insomnia is magnesium. If you’re on the hunt for natural supplements to help you sleep, try eating foods rich in magnesium.

My favorite bedtime combination is chopped bananas and almonds.

Bananas are high in magnesium, tryptophan, vitamin B6 and potassium. Almonds have a high magnesium and calcium content.

As a result, melatonin production in our bodies helps regulate our sleep cycles.

This dietary magnesium supplement is a tasty option for a bedtime snack that won’t break the bank or cause any bedtime stomach issues.

7. Brew Valerian Root Tea

Valerian root is a herbal sleep remedy known to help us quickly fall into a deeper sleep, and experience an overall more restful sleep.

Commonly added to dietary supplements, you can also easily brew valerian root tea to sip on a few hours before bed.

This remedy was used in ancient Greece and Rome to help with insomnia, stress, and anxiety.

8. Calm Your Nerves with Lemon Balm

Lemon balm is another natural treatment that has sleep-promoting effects. Like many other herbal remedies, this citrus-scented plant has treated insomnia since the Middle Ages.

Aside from improving general mood and cognitive functioning, about 600 mg of lemon balm in a capsule form per day can act as a mild sedative and significantly impact your stress and anxiety levels.

Alternatively, try making a tasty tea combining lemon balm and valerian, or find a good teabag version at your local grocery store!

9. Rub Lavender Oil Into Your Temples

Lavender oil is another essential oil that is commonly used to induce sleep and increase rest quality. When tested on live participants, research shows that lavender increases the amount of slow-wave and deep-wave sleep.

However, not only is it known to calm the mind and ready you for bed, but it has also been linked to increasing your energy levels in the morning.

Lavender can also be used to ease allergies and eczema.

10. Boil Passionflower to Make a Natural Sleep Medicine

Also known as incarnate, passionflowers have a range of health benefits that include helping people fall asleep faster.

Passionflower is another herb that boosts your brain’s GABA levels. As a result, this slows the activity in your brain and readies you for bed.

If you have trouble sleeping, passionflower can calm your mind and set you up for a good night’s rest.

It’s always a good option to try a natural sleep aid to improve sleep quality. Supplements are a top option for those with a budget, but even natural sleep aids can hugely impact subjective sleep quality.

For more sleep hacks, watch the video below:

If you have severe issues with sleeping or experience severe insomnia, I recommend contacting your doctor to provide medical advice.

Best Yoga Videos on YouTube: 12 of the finest yoga videos, the greatest classes, and the top YouTube channels follow to ensure you have the best yoga workout every day (beginner-friendly).

YouTube yoga videos have taken the world by storm. If you don’t already have a favourite YouTube yoga channel saved onto your favourites tab, you will by the end of this article.

From yin yoga to restorative yoga to vinyasa yoga to hatha yoga to Kemetic yoga, there’s a good reason every second friend you chat to is practising this art form of exercise. Quite simply, the benefits are enormous. Yoga is known to improve your mental health and wellbeing as well as help with weight loss and overall body fitness.

Whether you choose to lay your mat out after a long day at work or before the sun rises with a morning yoga practice, yoga can have a significant impact on your mood and health.

Which Yoga YouTube Channel is Best?

Depending on whether you’re looking for a strenuous workout or a grounding flow, there are tons of channels and videos catering to different needs on the internet.

The best yoga channel on YouTube is Yoga with Adriene. Not only because she instils a sense of calm in me from the moment she starts to speak, but because she provides a well-rounded variety of videos on her channel.

Whether you are experiencing pain in your lower back, are craving a good stretch or need a full-body workout, Yoga with Adriene has you covered.

Is 15 Minutes of Yoga a Day Enough?

If your aim is to get super fit or lose weight, I would recommend doing between 4 and 5 hours of core or power yoga each week.

However, if you’re after a relaxing grounding session, 15 minutes of restorative yoga or stretching each day can add huge value to your mental health and wellness.

Yoga practices are known to be deeply calming and increase positive vibes all around. Better yet, yoga can be a life-long practice that you can modify to suit your body and fitness as you get older.

What are the Most Effective Yoga Classes?

Not only is yoga incredibly good for the mind, soul and body, it’s also a workout that you can do just about anywhere there is enough space to roll out a yoga mat.

On top of this, it’s really easy to find good YouTube yoga channels to guide you through your at-home practice. In my opinion, the most effective YouTube classes are full-body workouts. These physically demanding flows include core vinyasa flows and acro yoga for more advanced yogis, and ashtanga and Iyengar for beginners.

If you want to break a sweat, follow along as we uncover the 12 best yoga classes and YouTube yoga channels with the world’s best yoga teachers across the internet:

1. Beginner Yoga with My Peace of Mindfulness

If you’re a yoga newbie, My Peace of Mindfulness is the Youtube channel for you. Primarily a mindfulness & meditation channel, they also have a range of beginner yoga classes with professional teachers.

2. Morning Vinyasa Burn with Yoga Dose

Yoga Dose self-defines itself as ‘the place to get strong, and stay flexible’. And really, isn’t that what we’re all here for? While many yoga teachers add in a few relaxing breathing practices and yin flows, Yoga Dose is all about the burn.

Watch this video, and scroll through their list to find some intense morning yoga workouts which will get you ready for the day. While you don’t have to be fit or flexible to try these flows, you should definitely be ready to sweat it all out and feel the burn!

3. Total Body Yoga Flow with CosmoBody (and Tara Stiles)

Dive into the week with this total-body flow. Cosmo Body was created by the Cosmopolitan conglomerate to influence their following to keep fit without having to spend time at a gym, or paying high membership fees.

The platform collates tons of videos put together by a variety of personal trainers and yoga teachers. This 30-minute workout is one of my favourites because it’s quick, and is all about letting go of your day so far.

If you’re struggling with procrastination or motivation, this video will help you reset and recenter for the rest of the day.

4. Deep Stretch Yoga by Yoga with Kassandra

Stretching is essential for good health. In fact, keeping flexible can help your body protect itself from certain injuries and pain. It is also known to improve your posture and balance and therefore increase your overall physical strength.

Flexibility is exactly what our bodies need to help our sore ligaments and creaky joints out. Not only will this video by Yoga with Kassandra make you feel like you’ve just had a deep-tissue massage, but it will also increase your overall fitness levels.

5. Yoga for Back Pain by Yoga with Adriene

It’s no secret that Yoga with Adriene is my personal favourite yoga teacher and personal trainer. She runs the best YouTube yoga channel for anyone looking for a wide range of yoga practices, from beginner through to advanced poses.

Many of her home yoga videos put a focus on different parts of the body. For example, this video is crafted for beginners and will help relieve lower back pain. It’s basically like a free physio session, and even if you feel too sore to get moving, this video will leave you feeling relieved of your pain.

6. Lengthening Yoga and Guided Meditation Practice with Caren Baginski

Yoga is all about taking a holistic approach to life, and it goes without saying that eating properly, doing exercise and keeping your mind active through meditation go hand in hand for a successful yoga journey.

Caren Baginski’s channel curates guided meditation videos together with full workout classes. This video is a great combination of the two and will help you feel more relaxed and grounded, while also helping you break a sweat.

7. Basic Yoga for Complete Beginners by Yoga with Adriene

Calling all yogi beginners! Yoga with Adriene is a great YouTube channel that guides a wider audience through yoga practices.

Don’t get me wrong, Adriene is known for making that booty burn, and can definitely turn up the heat in more advanced sessions, but many of her classes are catered to beginner audiences. This flow is one of them.

Adriene herself is super down to earth and will make you feel at ease from the moment you unfurl your mat. On top of this, she’s clear and concise when she speaks, and will easily guide you through this beginner practice with her calming voice.

8. Power Vinyasa for Increased Energy with Briohny Smyth at Alo Yoga

If you’re after a solid free workout, we have you covered. Briohny Smyth works out of her flagship studio in Beverly Hills, but if you would rather practice over the web, this 30-minute vinyasa flow will be sure to raise your heart rate.

Power vinyasa is basically vinyasa, just sped up (and often done in a hot studio). It offers a cardio workout and is great for endurance and strength training. Aside from the obvious health and wellness benefits, vinyasa yoga is known to help increase your stability and balance, and lower your overall stress and anxiety levels. Sounds like we could all use one of these sessions!

9. Acro Yoga Beginner Flow with Koya Webb

While you might not believe acro yoga to be an option for beginners, this flow was designed for first time acro’s. In fact, one of the partners in this video has never done acro yoga herself. We all have to start somewhere, right?

Aside from her free video content, Koya also does private coaching for anyone interested in acro yoga. This type of partner yoga depends entirely on trust between two people and is a great exercise for an open heart.

Not to mention, it’s clear that it’s also a strong workout that requires a bit of flexibility, and will help increase your overall fitness if practised continuously.

10. Morning Yoga for Flexibility with Tara Stiles

Tara Stiles is a yoga instructor and the founder of Strala Yoga. Strala is a series of yoga studios and an online database that posts videos ranging from relaxing meditations to tai chi to body positive yoga.

Although she charges a fee to access her platform, she does also have a YouTube channel where she posts quick 5-10 minute flows for anyone to do for free.

This practice is great for improving flexibility in the morning and will help open up your neck, spine and hamstrings after a long sleep.

11. Pilates Inspired Yoga Practice by Move with Nicole

I like to think of yoga and pilates as siblings. They both offer some of the best low-impact workouts and if practised together, can have a range of benefits for the body and mind.

Nicole McPherson is a barre and pilates instructor with a passion for yoga and all things fitness. She posts videos and classes on her channel that fuse these three workouts together, creating the ultimate workout that will get you fired up for the day.

12. Full-Body Core Yoga by Yoga with Tim

This YouTube channel posts free weekly videos that yoga instructor Tim claims will not only keep you fit and healthy but also change your outlook on life. Tim helps to guide you through your spirit voyage, from refining your breathing techniques and focus to ensuring your muscle alignment is perfect.

In this full-body workout, Tim uses the whole body and puts special attention on alignment in his poses. After all, yoga is all about alignment. Once you have that pinned, the fitness will follow!

Whether you’re a beginner or an advanced yogi, these yoga videos will be sure to give your body just what it needs. Grab your mat and get moving!

Yoga for Plus Size Beginners: the best plus-sized yoga poses for larger women and bigger bodies. A beginner-friendly workout to practice daily.

Yoga practice is for all shapes and sizes. This post will encourage you to start yoga, no matter your weight or level of fitness.

Starting your first yoga class can be intimidating. And, if you’re overweight, things can become double daunting.

Yoga practice has incredible benefits, including reducing stress and improving flexibility and balance. At Health Shales, we want everyone to love yoga, no matter your size, bodyweight, or experience.

These plus-size yoga variations are perfect for overweight beginners and are designed to improve flexibility and self-esteem; while encouraging weight loss. Plus, it only takes 10 minutes to complete.

Related: 11 Weight Loss Tips for Morbidly Obese Women

Is yoga good for plus size?

With regular practice, yoga is an excellent workout for a plus-sized person. As an overweight beginner, yoga can be challenging as you’re using bodyweight in new and awkward positions. Starting yoga can help overweight beginners to burn calories, improve posture and blood flow,

Let’s debunk two common yoga myths before you start your first yoga class:

MYTH #1 You have to be in shape and wear skin-tight leggings to practice yoga.

MYTH #2 You need to be flexible enough to fold like a pretzel to do yoga.

The truth is yoga takes practice and dedication to achieve the results we often associate with yoga.

No matter your level of physical fitness or body type, starting yoga for the first time can be difficult.

And, if you’re a bigger-bodied person, feeling comfortable and confident enough to practice yoga can be both mentally and physically challenging.

That’s why the following yoga workout has been designed with larger women in mind.

SECRET FACT: many yoga teachers started as overweight beginners who mastered poses and slowly developed their fitness. So, always ask a yoga teacher their story and yoga journey.

If you’re a plus-sized beginner, practice this easy routine every day to boost your confidence and improve your flexibility.

You can also use this gentle yoga workout as a cardio exercise routine to help you burn fat, lose weight and develop muscle tone.

1. Start With a Meditation Posture

Also known as the Quarter Lotus, this is a beautiful way to start any beginner yoga routine. This pose will help you to relax and focus on your body posture. It may look simple, but this can be challenging tight hips. Take your time to perfect this pose by practicing regularly.

2. The Reverse Prayer Pose

Gently move into this reversed prayer pose (Reverse Anjali Mudra); as an excellent stretch for your upper body.

To achieve this pose, roll your shoulders down and back, try to open the front of your chest, and bring your palms as close together as you can.

REMEMBER: everyone’s body is different. If you’re beginning your yoga journey, this pose can be challenging. Keep practicing and track your progress,

Feel free to stand for a slightly different variation of this pose. But keep in mind this can be more difficult for bigger bodies.

3. The Tree Pose

The tree pose (Vrikshasana) is a popular yoga exercise, perfect for practicing balancing and posture.

Hold a prayer pose and lift your left leg into a balanced stance. Take a few deep breaths, and then repeat with your right leg.

This is a challenging yet rewarding pose to learn for overweight beginners.

As your confidence grows, you can try and more advanced version by raising your arms above your head and lifting your leg higher.

4. The Upward Salute Pose

The Upward Salute (Urdhva Hastasana) is the perfect movement to stretch the sides of your upper body, spine, shoulders, and stomach.

Lean deeply into the stretch as much as you can, shift your body weight and breath.

For bigger bodies, this full-body exercise can also help you to lose weight and build muscle tone.

5. The Warrior Pose

Warrior Pose (Virabhadrasana) is a great stretch to add to your yoga sequence. It’s great to build power, balance, and stability, and it’s a beginner-friendly pose for overweight people.

Once again, remember to breathe and to practice inner peace.

6. The Cobra Pose

The Cobra Pose (Bhujangasana) is another excellent exercise that strengthens your arms, shoulders, and back muscles.

This is a perfect movement for plus-size women who may hold extra weight on their chest, which can cause stress to the lower back.

7. The Downward Dog Pose

The downward dog (Adho Mukha Shvanasana) is one of the best yoga poses for improving your blood circulation and posture.

It’s also a slightly more challenging position for plus-size beginners, which makes this one of the best cardio exercises to help you lose those extra pounds.

I recommend practicing these easy yoga poses daily to master the movements and build your confidence.

Once you feel ready, you can slowly integrate more advanced yoga poses into your workout. Cat pose, Corpse pose, Bridge pose Cow pose are all great stretched to progress into.

The last step is to join a class. You can find great yoga studios and yoga teachers online.

Look for yoga classes with a diverse mix of attendees. You can also find great online communities as well as youtube videos if you’d prefer to enjoy yoga from the comfort of your home.

How to Fall Asleep Fast: 5 proven sleep techniques to help you beat insomnia and fall asleep faster.

Have you always wanted to be one of those people who can fall asleep instantly?

I’ll reveal five powerful yet easy hacks to help you fall asleep in less than two minutes!

A good nights sleep is vital to maintaining a healthy and balanced lifestyle. Research shows that quality sleep is just as important as regular exercise and maintaining a healthy diet.

Getting enough sleep each night is proven to help boost your immune system, prevent diseases, lower stress levels, and even encourage healthy weight loss.

If you struggle to fall asleep fast, follow these five simples techniques.

Hack 1. Plan your day with a sleep in mind

Believe it or not, a good night’s sleep starts with a well planned day. If you want to fall asleep fast, focus on these three activities throughout your day.

1. Exercise. Physical activity is proven to improve your sleep dramatically. Even a 10-15 minute walk or yoga stretch during the day can help you to fall asleep faster at night.
2. Your Diet. Avoid spicy, citrusy and sugary foods 2-3 hours before bedtime. These foods can keep you awake at night and stop you from reaching a state of deep sleep. You should also avoid alcohol and any beverages containing caffeine. Instead, eat foods high in potassium and magnesium, such as bananas and nuts. You can also drink soothing herbal teas such as chamomile or Valerian root.
3. Unwind. Try to keep the more stressful tasks towards the beginning of the day. You should aim to start unwinding2-3 hours before bed. Reading a fiction book, watching a lighthearted movie and practising meditation are great ways to unwind. You should also write down any tasks you need to complete. This can help you to offload your thoughts to avoid overthinking before bedtime.

Hack 2. Keep Your Bedroom Sacred

Do you watch TV in bed? Or maybe you use your bedroom as a work from a home office. The truth is, your bedroom should be used exclusively for sleep. Using your bedroom for daytime activities will send confusing signals to your brain. So, keep your bed a sacred place to rest, and you’ll find you’ll fall asleep faster.

Hack 3. Breathing Techniques

If you’re struggling to relax or feel anxious, try this quick and easy breathing technique. Take a deep inhale for 4 seconds. Hold your breath for 7 seconds, and then exhale slowly for 8 seconds. Repeat this process over and over until you feel yourself drifting into a deep relaxing sleep.

Hack 4. Create a blackout environment

Sleeping in complete darkness is proven to help you fall asleep faster and reach a deep sleeping state, known as REM. Turn off all electrical devices in your bedroom, and invest in blackout blinds to create the perfect blackout environment. You should also avoid blue light devices such as phones and laptop screens for at least an hour before bed.

Hack 5. Listen to relaxing sleep sounds.

One of the most effective hacks for falling asleep fast is, in fact, noise. But, not just any noise; white noise. 

Research shows that listening to rain sounds, whirring fans, and air conditioning sounds is similar to lullabies.

Check out the sleep sounds videos on Youtube, which include a black screen – that means it will not disrupt your blackout environment. 

I hope you found these five sleep hacks helpful.