Transform Your Health: Yoga Exercise for Diabetes Management

A healthy diet and physical activity are critical for diabetes management. However, you don’t have to hit the gym every day or become a marathon sprinter to control your blood glucose levels. Believe it or not, transforming your health could entail participating in yoga exercise for diabetes. Yoga is the best activity for reducing stress and gaining strength and flexibility. Certain poses also stimulate the pancreas, thyroid and circulatory systems — all critical components of diabetic health.  The Prevalence and Health Impacts of Diabetes According to data from the U.S. Centers for Disease Control and Prevention, 11.6% of Americans had diabetes in 2021, equal to 38.4 million people. Another 38% — or 97.6 million people over 18 years old — have prediabetes. Diabetes can lead to other severe conditions, such as heart disease, kidney dysfunction, stroke, vision loss, nerve damage and foot problems. Without proper management and lifestyle changes, diabetes can negatively affect your quality of life or become life-threatening.  Early signs of diabetes include frequent urination, excessive thirst, increased hunger and fatigue. Slow healing of cuts and bruises, regular infections and skin issues are also prevalent. In fact, you have a two-fold higher risk of bacterial infections with diabetes, primarily due to a compromised immune system. The Benefits of Yoga Exercise for Diabetes Even the simplest and gentlest physical activity can have tremendous effects on blood glucose levels. Fortunately, yoga exercise for diabetes control is accessible and modifiable for everyone.  The American Diabetes Association says yoga’s relaxation benefits help lower blood pressure, reduce depression and stress, alleviate pain and improve sleep. It also aids weight loss and influences a healthy lifestyle. The reduction in obesity is also shown to improve prediabetes and type 2 diabetes, suggesting it’s essential to integrate yoga into diabetes management.  7 Yoga Poses for Diabetes Management Gaining control of your blood glucose is crucial for your health and well-being. Several yoga poses positively affect your endocrine, nervous and circulatory systems. Here are seven asanas to include in your daily asanas.  1. Cat-Cow Pose Cat-Cow encourages gentle movement, enhancing spinal flexibility, stretching your belly and aiding digestion. This asana lightly massages the organs to stimulate your gut.  Start in a tabletop position on your hands and knees, keeping your back and neck flat and your knees aligned with your hips. The Cow Pose requires you to jut your belly downward, sticking your tailbone in the air — slowly roll your shoulders back and look upward, holding the position for a few seconds.  Come back to the tabletop position and enter the Cat Pose by tucking in your tailbone and bringing your belly inward toward the spine so you have an arched back. Then, allow gravity to take over by allowing your head to hang downward, holding your position for another few seconds. Repeat the movements two or three times. 2. Mountain Pose Mountain Pose — Tadasana — is an ideal yoga exercise for diabetes management, requiring you to stand straight with your feet together and the crown of your head facing up. The pose is supposed to improve circulation and posture, requiring you to focus on your breathing for optimal relaxation and stillness.  Keep your feet hip-width apart, stretching and lengthening your spine gently while relaxing your shoulders. Take a few deep breaths in this position before moving to the next one. 3. Legs-Up-the-Wall Viparita Karani is a restorative practice in which you lie on your back with your legs extended outward against the wall. For the greatest effect, scoot your bottom and hips as close to the wall as you can, resting your arms alongside you. Take a few moments to breathe deeply, holding the pose for five to 10 minutes. This pose will help to improve your circulation and balance your blood glucose levels.   4. Bridge Pose Bridge Pose — Setu Bandhasana — also requires you to lie on your back but away from the wall. For this one, you’ll want to draw your feet inward and bend your knees at the same width as your hips. Use your legs to lift your hips off the ground, locking your fingers behind your back to support yourself. If locking your fingers is too difficult, keep your arms on the floor with your palms facing down. Setu Bandhasana is great for a healthy endocrine system overall. The asana stimulates your pancreas and thyroid for optimal hormonal balance.  5. Child’s Pose Every yogi loves Child’s Pose, often calling it one of the most comfortable and relaxing asanas. As such, it should be little surprise that it can help lower cortisol levels and blood sugar concentrations in people with diabetes.  Begin on your hands and knees and sit back on your heels. Stretch your arms all the way out in front of you, lowering your forehead as close to the mat as possible. Push back gently and feel a wave of calm flow through your spine, shoulders and neck, breathing deeply.  6. Breathwork Pranayama is simply breathwork — or conscious breathing — and a critical aspect of yoga. Get comfortable in a seated position, preferably sitting up straight with your legs crossed or in a chair with back support. Close your eyes and take a deep breath, focusing on each inhale and exhale. Diaphragmatic breathing has the greatest effect on activating the parasympathetic nervous system. Like Child’s Pose, Pranayama reduces stress and helps regulate your blood sugar levels. It also promotes oxygen flow and provides mental clarity for people with diabetes to improve their overall health. 7. Savasana Savasana also encourages relaxation and is the perfect component of Pranayama. Also known as Corpse Pose, Savasana requires you to lay flat on your back with your feet and arms extended. Close your eyes and practice conscious breathing for about five to 10 minutes. Many people like to do guided meditations in Savasana, especially body scans. Body scans allow you to relax your body from head to toe, breathing into specific body parts and growing awareness of different sensations. Control Your Diabetes With a Yoga Practice You don’t need to master a headstand or practice yoga for hours at a time to reap the benefits. An easy practice that gently stretches your body is enough to stimulate essential organs for diabetes management. Start a yoga practice that feels comfortable and manageable for your body and time.

Perhaps you’re looking for something more mindful than your usual HIIT class, or maybe you’re looking for an exercise that can help you manage your chronic pain. If you’ve been eyeing yoga and Pilates, you’re not alone. Many are drawn to these practices, but the question is which one fits you best? Find out what is the difference between yoga & Pilates, as well as guidelines to help you choose the right practice for you. What Is Yoga? Yoga is an ancient practice that originated in India. It means to join or unite, symbolizing the union of body and mind. This fitness practice involves poses — or asanas — that you can do to promote relaxation. There are more than 10 types of yoga, including: Ashtanga: This is one of the most ancient types of yoga, which takes place in a studio called “shala.” Hatha: Yoga classes focus on hatha, which combines posture, meditation and breathwork. Hot: As its name suggests, hot yoga happens in a hot room where you can sweat out. Power: This style merges hatha and vinyasa techniques, making them more challenging. Kundalini: This focuses more on chanting and breathing. Acroyoga: Acroyoga combines acrobatics and yoga. Vinyasa: This type of yoga connects body movements and breathing. Classes can be challenging but gentle, as it’ll keep you moving. Bikram: This practice occurs in a room with 105 degrees Fahrenheit and 40% humidity, mimicking the climate conditions in the place where this form of yoga originated. Restorative: People who want to experience deep healing will benefit from restorative yoga and its slow and gentle poses. Yin: Yin yoga involves deep stretches to help release muscle tension. What Is Pilates? According to Dr. Melissa Leber, MD via Vogue, Pilates is a low-impact exercise that focuses on core strength by doing various movements. It can be done on a mat or a reformer machine. It’s introduced by Joseph Pilates, a circus performer and boxer — two jobs that require strong core strength.  If you’re on TikTok, you may also associate it with last year’s hottest fitness trend. While you can do it at home — or even against a wall (check out wall pilates) — it’s essential to ensure proper execution of exercises to prevent injury and assure better results. What Is the Difference Between Yoga & Pilates? The key difference between these fitness activities is the movements involved. Yoga has a slower pace and requires holding certain poses for a given time. Some forms of yoga also involve breathing exercises and chanting affirmations as a way to quiet the mind. Here are other differentiating factors: Benefits Yoga’s main benefits are flexibility and mind-body connection. Almost all types of yoga require you to do specific poses that will help release muscle tension and improve your range of motion. It’s a full-body, balanced fitness activity with plenty of standing poses. On the other hand, Pilates focuses more on exercises that build your core’s strength and stability. Equipment Yoga is typically practiced without props. The most basic gear is a yoga mat — everything else is merely supplements. Pilates is done on a mat or reformer. You choose the latter if you’re recovering from an injury or want a more guided exercise. What Do Yoga and Pilates Have in Common? Both exercises promote focus and being present in your body. Yoga and Pilates encourage you to listen to your breath and follow the proper forms and movements to ensure the best results. These breathing techniques offer meditative and stress-relieving benefits. Who Should Do Yoga vs. Pilates? Both exercises provide numerous physical and mental health benefits. Here’s a guide to people who might benefit more from these fitness practices: Yoga: Stress Relief The breathing exercises, asanas, meditation and relaxation techniques of yoga will help promote emotional balance and better mental clarity. Many yoga teachers also promote yoga at night for better sleep. Pilates: Core Strength If you want to strengthen your pelvic floor, abdominal muscles and back, join a Pilates class or do it at home. Yoga: Improved Flexibility If you want a greater range of motion, you’ll benefit more from yoga. This is ideal for people who live a sedentary lifestyle and want low-impact exercise to kickstart their fitness journey or for those with tight muscles. Pilates: Better Athletic Performance If you’re an athlete who relies on your core strength, then Pilates is better for you. It involves controlled movements and body awareness that can help boost your athletic performance. Yoga: Recovery from Chronic Pain or Injury Gentle forms of yoga can be therapeutic for people with chronic pain conditions or those recovering from injuries. The breathing techniques and poses can help with better pain management. Pilates: Better Posture Aside from better core strength, Pilates puts emphasis on posture and alignment, making it ideal if you spend long hours sitting on your desk.  3 Tips for Choosing the Best Exercise for You Still can’t decide what to choose despite knowing the key difference between yoga & pilates? 1. Identify Your Fitness Goals Think about what you want to achieve from doing an exercise. If improving flexibility is a priority, yoga may be more beneficial. However, Pilates is likely a better option if you want to boost your core strength. 2. Assess Your Physical Ability If you have physical limitations, such as a knee injury or chronic back pain, it’s best to consult a health care professional who can provide an expert opinion about which exercise to choose. They can also provide recommendations into other practices you might need to target any physical limitations. 3. Try Both Practices The best way to find out which exercise is best for you is to try both. Watch free yoga and Pilates videos on YouTube and try out beginner-friendly routines. You can also attend beginner classes for both exercises to gauge which practice aligns better with your fitness goals. Ready to Elevate Your Fitness Journey? Now that you know what is the difference between yoga & Pilates, you can assess which practice resonates more with you. Remember that there’s no right or wrong choice — the best option is the one that you and your body will enjoy.

Every mom deserves some time to herself — a chance to unwind, explore new interests and recharge. Finding affordable hobbies for moms can seem challenging, especially when you're juggling family responsibilities and sticking to a budget. But don't worry, there are plenty of fun, cost-effective, and enriching activities that can boost your health and wellness. Explore these nine hobbies that fit seamlessly into a busy mom's life. DIY Crafts: Unleashing Creativity Crafting can be a budget-friendly and fulfilling hobby. Use items you already have around the house — like old clothes, buttons and jars — to create something new. Websites like Pinterest offer countless ideas and tutorials for DIY crafts. Try making homemade candles, knitting or scrapbooking. These activities provide a creative outlet, resulting in personalized items you can use or gift. If you want, you can involve your kids in simple projects like making holiday decorations or creating artwork for their rooms. Crafting together can definitely double as a great family bonding activity. Reading: Escaping into New Worlds Reading is one of the simplest and most enriching hobbies for moms or anyone out there, really. It's a perfect way to relax, learn something new or escape into different worlds. Visit your local library for a treasure trove of books, audiobooks and even e-books. Many libraries also offer digital loans so that you can read on your tablet or smartphone. Consider joining a book club — either locally or online — to discuss your latest reads, get excited and motivated to read more and meet new people while you're at it! Websites like Goodreads can help you track your reading and discover new books based on your interests. For a fun twist, you can even start a family reading night where everyone shares their favorite stories. Yoga: Discovering Mind and Body Harmony Yoga is a perfect hobby for moms seeking both physical and mental wellness. Many online platforms offer free or low-cost yoga classes that you can do from the comfort of your own home. Set up a quiet space with a yoga mat or towel, and follow along with video tutorials. Practicing yoga helps reduce stress, increase flexibility and improve overall wellness. It's also an excellent way to take a few moments for yourself amidst a busy day. Consider doing yoga with your kids — there are many child-friendly yoga routines available that make it a fun family activity. Journaling: Reflecting and Planning Journaling is a powerful tool for self-reflection and personal growth. It's a simple and affordable hobby requiring a notebook and a pen. Use your journal to jot down your thoughts, dreams and goals. You can write about your daily experiences, things you're grateful for or plans for the future. Journaling helps clear your mind, organize your thoughts and gain a better perspective. It can also be a creative outlet, allowing you to express yourself freely. If you're looking for inspiration, try prompts like "What made me smile today?" or "What do I hope to achieve this week?" You can also encourage your kids to keep their own journals as a way to practice writing and self-expression. Cooking and Baking: Discovering New Flavors Cooking and baking are practical and enjoyable hobbies for moms. Experiment with new recipes and ingredients to make meals exciting and healthy — websites like Allrecipes and Tasty offer many free recipes and cooking tips. To mix things up, explore dishes from different cultures or try your hand at baking your own bread. Another option is to involve your kids by letting them help with simple tasks like measuring ingredients or decorating cookies. This hobby can turn mealtime into a fun and educational experience, teaching your kids about nutrition and teamwork. Volunteering: Giving Back to the Community Volunteering is a fulfilling way to spend your time, and it doesn't cost a thing! Find local organizations that align with your interests, whether it's helping at a food bank, animal shelter or community garden. Volunteering provides a sense of agency and purpose and allows you to impact your community positively. Plus, it's an awesome way to make new friends and develop new skills. Many organizations offer family-friendly volunteer opportunities. Consider involving your kids in these activities — what better way to teach them about compassion and social responsibility? Walking: Embracing Simple Sights and Fitness Walking is an excellent way to stay fit without any cost. It promotes cardiovascular health and improves mood, sleep, memory and energy levels. Make walking a daily routine by exploring different paths, trails or even your neighborhood. You can use a pedometer or a free app to track your steps and set goals. To make it more fun, create a walking group with friends or fellow moms in your area. This provides motivation, accountability, and a chance to socialize and support other enthusiasts. Walking with your family can also be a delightful way to spend quality time together while staying fit and active. If you want to manage stress better, physical activity is the way to go! Gardening: Cultivating Health and Happiness Gardening is a fantastic hobby for moms who enjoy being outdoors. Aside from offering physical activity, nothing compares to that sense of accomplishment as you watch your plants grow. Start with a small herb garden — herbs like basil, rosemary, mint, thyme and parsley are easy to grow and helpful in your cooking. If space is limited, try container gardening on your balcony or windowsill. Gardening reduces stress and improves mental clarity. Plus, it's a beautiful way to teach your kids about nature and healthy eating. You can involve your little ones by letting them choose plants or helping with watering. This hobby promotes family bonding and gets everyone outside — win-win! Learning: Diving into Free Online Courses Continuing to learn and grow is an excellent hobby for moms. Numerous free online courses are available on platforms like Coursera, Khan Academy and Duolingo. Whether you want to learn a new language, pick up a new skill or dive into a subject that interests you, these courses can be an enriching way to spend your free time productively. Explore courses on topics like photography, writing, coding or nutrition. Learning something new can be incredibly satisfying and can open up new opportunities for personal and professional growth. You can even involve your kids by taking educational courses together, turning learning into a family activity. Not to mention, a mom keen to learn is a superb role model for little ones! Start Your Hobby Journey Today Incorporating hobbies into your life doesn't have to be expensive. With a bit of creativity and resourcefulness, you can find joy in affordable activities that enrich your mind, body and soul. Ready to find a hobby that suits you and your budget? Start small and explore different activities to see what you enjoy the most. Remember, the goal is to relax and have fun, so choose what brings you joy and satisfaction. Embrace these hobbies for moms and make the most of your free time without breaking the bank.

Natural yoga mat materials are more popular than ever. Yoga is a great way to connect with the environment around you, especially when you do it in nature. However, if you want to live more sustainably, you may not realize how your yoga mat could impact the environment. Yoga is an exercise practice that focuses on your body’s natural inclination toward health and healing. The practice has many physical and mental health benefits, including increasing flexibility and decreasing stress levels. Many yoga mats are partially or unsustainable, with materials such as polyvinyl chloride (PVC), which is terrible for the environment. Thankfully, there are yoga mats made of sustainable materials that you can feel good about using. Here are the top five natural yoga mat materials and some items you should consider adding to your arsenal. 1. Natural Rubber Natural rubber is a plant-based polymer first documented in 1600 BC MesoAmerica. Manufacturers still use natural rubber today, which derives from the latex in plant ducts. Natural rubber is durable and flexible like synthetic rubber, making it an excellent material for your yoga mat. It is an excellent, sustainable option that doesn’t sacrifice the strength and comfort you expect. UMINEUX Extra Thick Yoga Mat This non-slip and eco-friendly yoga mat is made of natural rubber and recyclable thermoplastic elastomers (TPE) to ensure a secure grip even during sweaty outdoor sessions. It has 10mm thickness, providing extra comfort and cushioning for your hands, elbows and knees. This yoga mat also features a reversible textured design so $53.97 on Amazon 2. Cork When you think of cork, you may think of wine bottles, but cork is a great sustainable material for various products, including yoga mats. Cork forms on the outer bark of the cork oak tree, and its ease of access allowed ancient civilizations to use it for fishing and sealing wine bottles. The material works excellently in yoga mats because it’s flexible and non-slip. It also doesn’t absorb moisture or dust, making it an excellent material for outdoor yoga. Premium Yoga Cork Mat This yoga mat is made using cork and natural tree rubber. It’s sweat-resistant, antimicrobial and 100% biodegradable, making it perfect for environmentally friendly individuals. This item provides great grip and traction, as it becomes more slip-resistant when wet. It’s ideal for hot yoga, a type of yoga class that requires you to practice poses in a studio heated to between 80-100 degrees Fahrenheit. The extra heat makes you sweat more, and the moisture-wicking properties of cork can help you stay $54.97 on Amazon 3. Hemp Hemp is a sustainable fiber from the cannabis plant and a flexible material that’s suitable for various products, including yoga mats. It’s one of the strongest natural fibers and is resistant to mold, mildew, and UV light, making it great for various yoga scenarios. The cannabis plant is a sustainable low-impact crop, making hemp a great choice. The material is also biodegradable, giving it a minimal environmental impact. KHUSI Organic Hemp Extra Thick Yoga Mat This lightweight yet quality mat is made with pure raw wild hemp and fine hemp cotton, which helps protect your joints during your yoga practice. The middle layer of the mat is layered with natural wool to provide extra cushioning, making it ideal for various purposes, such as outdoor sleeping or a car pillow. Khusi organic yoga mat also comes with a long carrying strap so you can carry your yoga mat anywhere you go.  $125 on Amazon 4. Organic Cotton Organic cotton is a soft, sustainable yoga mat material, making it another excellent indoor yoga option. Certified organic cotton comes from plants that are sustainable even in the ground. Organic cotton plants take in carbon dioxide from the air and store it in the soil below, eliminating greenhouse gases from the air. Once harvested, the cotton can be woven into various long-lasting biodegradable materials like yoga mats. Handmade Organic Cotton Yoga Mat Using this handmade cotton mat will give you peace of mind, knowing that it doesn’t harm the environment. The cotton fabric has natural cooling properties, making your practice more comfortable. It’s created by artisans in rural areas of India, providing them with jobs and improving their social and economic status. When you buy this product, you’re helping the environment and the locals. $69.99 on Amazon 5. Jute Jute is a grass fiber similar to hemp that creates durable and sustainable yoga mats. Its fabric is more commonly known as burlap and is very textured. While you may not consider burlap the most comfortable material, it works well in yoga mats when fashioned correctly. Jute is also long-lasting and biodegradable, making it a sustainable source for your yoga mat. Gaiam Jute Yoga Mat A jute yoga mat might not be your first choice when buying a mat. However, when your main priority is the planet, you’ll love the benefits of this purchase. The Gaiam yoga mat is made from all-natural jute with non-slip features that are non-latex, non-toxic and silicone-free. It’s durable and lightweight, making it ideal when you’re always on the go. The sustainable materials are also moisture-wicking, so use the mat during your hot yoga sessions.  $48.83 on Amazon Choosing the Right Sustainable Yoga Mat When looking for a sustainable yoga mat, choose one that is beneficial for your practice. If you prefer restorative yoga, you’ll likely prefer a thicker, softer mat. A thinner, sturdier mat might be right if you want more stability for your poses. However, if you value sustainability without compromising comfort, you can opt for an organic mat with extra thickness. Considering all your wants and needs will make you feel satisfied with your sustainable yoga mat purchase. Practicing Sustainable Yoga With the benefits yoga offers, it’s a worthwhile exercise for almost anyone – but you don’t want to use a yoga mat that harms the environment. Natural yoga mat materials are a great way to practice yoga sustainably and feel good about your body and daily choices. Original Publish Date 8/18/2022 — Updated 05/28/2024

"How do I motivate myself to exercise," is a question you'll hear a lot from fitness newbies who want to ritualize their fitness. Signing up for a gym membership is easy — showing up is hard, and many struggle with it. To achieve results, you must consistently spend several minutes of hard work at the gym, even on bad days. But how do you keep moving when you don't feel like it? Here are six ways to empower yourself to hit the gym consistently.  1. Reframe Your Mindset Motivation stems from the mind. If you think of exercise as a hassle, trouble or torture, you can't expect the body to move willingly. When your behavior and brain contradict, the latter wins most of the time, leading to missed sweat sessions at the gym. Throw this kind of mindset out of the window. Instead, thinking of it as the best part of the day is an empowering perspective to adapt that makes you look forward to the next day. More importantly, those grunts you make every time you lift a dumbbell or endure a final push-up can act as a stress reliever. It increases the production of endorphins in the brain — the happy hormones that boost your mood. It enhances your immunity, digestive system and cardiovascular health. There's not a single negative reason not to keep moving. 2. Invest in Workout Clothes and Tools Have you tried going out with friends wearing your favorite tee, dress or accessory and felt like you're the most beautiful person in the crowd? Clothes are powerful, and they can surprisingly motivate you to exercise. The concept of "enclothed cognition" argues that what you wear influences the people you interact with and your own psychological processes.  An earlier experiment found that people who fitted a lab coat had better focus on tasks compared to those who didn't wear one. Additionally, those who wore a doctor's coat experienced increased selective attention or the ability to select and focus on a particular input while suppressing irrelevant information compared to those who donned a painter’s coat.  In a similar study, employees agreed that wearing a well-designed uniform can influence productivity. Applying the facts from this data, investing in workout clothes can make a difference in your motivation to continue exercising.  For women, compression leggings can make movement easier and a medium support sports bra for yoga, pilates or weight training can help wick away moisture to avoid the sticky and gross feeling. Meanwhile, an elasticized short and breathable tee is perfect for men. Look for good shoes, too. 3. Have Backup Clothes in the Car If you're busy with no regular schedule and rely on bouts of short breaks to squeeze in some training, include backup clothes in your car. If someone cancels an appointment or your calendar suddenly changes, stop by the gym anytime to get your heart pumping on a treadmill. Having your workout uniform available at all times can motivate you to exercise. 3. Set Realistic Goals Setting a goal of losing five pounds in a week with exercise doesn’t make sense for first-timers.  It's like saying you will win the Olympics with only a few weeks of training. What this often leads to is frustration, disappointments and feeling like you're a failure. Tailor your fitness goals to your current levels to avoid being overwhelmed. Aim to meet simple goals at first to gain momentum. Those small wins can motivate you to exercise and achieve more. Then, work your way up with better challenges. Listen to your body as exercise can be more debilitating than helpful if you overdo it.  4. Build an Exercise Plan It's basically creating a schedule for your fitness regimen. If you work with a coach, they'll give you a document showing the sequence of your workouts based on their assessments. Traditionally, a balanced exercise plan includes the following: 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic activity weekly Two or more strength training sessions per week with 48 hours internal for muscle recovery Balance exercise for seniors to reduce falls If you can't compress a 30-minute daily exercise for five consecutive days, chop the time off into smaller chunks. For example, three 10-minute walks, stretches or cardio before work starts, after lunch and at night your daily recommended activity. This way, you can still stay active.  5. Post It on Social Media Flexing your daily grunts in the gym on Facebook or Instagram is a good source of motivation, not only for yourself but for others, too. If used appropriately, social media is a powerful tool to spread awareness about health and inspire others to give up their sedentary lifestyles. In a study, researchers found that some people who see images of their friends exercising, wearing workout clothes and posting about their fitness accomplishments on social media increased their motivation to move. Meanwhile, others are concerned about its negative effect on body image. It's all about how each handles their feelings when scrolling through fitness posts.  Hopefully, the people who'll see your post will be as enthusiastic as you to improve their health and change their lives through movement.  6. Place a Bet on Yourself By incentivizing, you can motivate yourself to exercise and achieve your set fitness goals. One study found this strategy to be effective for men. After offering a $150 incentive for a self-administered program, 20.9% of men lost 5% of their weight compared to only 5.9% of the no-incentive group. On average, the incentive group lost 2.4% of weight in three months.  However, the same strategy wasn't effective in women since no significant difference was observed in both the incentive and control groups. However, don't let that stop you. See for yourself if it works. Indulging yourself to a fancy dinner or new workout clothes may work well in spurring your motivation to shed those excess pounds.  Motivate Yourself to Exercise for Your Benefit Exercise offers a long list of benefits to physical and mental health. It’s a stress buster and a mood booster. While all of the upsides should be enough to motivate you to tie your shoelaces and run, the excitement of starting a new routine is often a passing fancy. The enthusiasm slowly wanes after a few days or weeks you don’t see visible results.  Try these six strategies to keep your motivation high and sustain your fitness growth. Remember, fitness rewards manifest slowly but they’re worth working hard for.

Are you going to a hot yoga class for the first time? It can be exciting to think about as everyone raves about it. Yet, as the class begins and the room heats up, you may realize that your cotton shirt feels soaked and heavy. This can be distracting as you try to follow the instructor’s poses because you need to adjust your drenched outfit.  This is a rookie mistake that many beginner yogis make, but it’s also a learning moment about what to wear to hot yoga. Choosing the right gear is important for a successful hot yoga session, so it’s essential to understand which fabrics and fit will keep you comfortable. What Is Hot Yoga? Hot yoga is a more intense form of regular yoga, where you attend class in a hot, humid room. The Bikram style originally popularized it, which involves a series of 26 postures and two breathing exercises. According to Dr. Edward Laskowski from Mayo Clinic Sports Medicine, people perform hot yoga, often heated to around 105 degrees Fahrenheit with 40% humidity. The heat is intended to warm and make the body flexible, allowing deeper stretches and increased workout intensity. Beyond increased flexibility, it also encourages the body to sweat profusely. The sweating is thought to help the toxins flush out of the body, though the primary detoxifying organ is the liver. The heat also requires practitioners to focus deeply on their breathing, which enhances lung capacity and boosts oxygenation throughout the body.  Hot yoga enthusiasts often see improvements in stamina, flexibility and mental focus. However, the aftermath of the sessions provides you with immediate stress relief. You feel good physically and mentally after sweating and putting your body through such intense conditions. What Do You Need to Wear to Hot Yoga? To ensure you get the most out of your first hot yoga class, wear clothes you’ll feel most comfortable in. The following are the top recommendations for what to wear to hot yoga. Breathable Fabrics Choosing the right fabric can be as crucial as the practice of hot yoga. In the sweltering conditions of a hot yoga studio, breathable fabrics are key to keeping cool and comfortable. Materials with moisture-wicking properties are ideal because they pull sweat away from the body. As such, this allows it to evaporate quickly and keep you dry during intense sessions.  Fabrics such as polyester, nylon and spandex are excellent choices. Additionally, some newer materials blend synthetic fibers with natural ones like bamboo, known for its soft texture and eco-friendly benefits. While these fabrics are gentle on the skin, they also provide excellent moisture management and odor resistance. As a result, they make the perfect fabric for hot, humid environments. Comfortable, Fitted Clothing Movement and flexibility are key in hot yoga, so you want to wear clothes that will move with you. While you want the clothes to be comfortable, they should also fit you well to ensure your garments stay in place. Fitted apparel is especially important in hot yoga to avoid excess fabric that can become heavy with sweat. Otherwise, it may impede your movement or keep your instructor from correcting your posture. Clothing that fits snugly but not too tightly is ideal, as it supports a full range of motion and doesn’t restrict blood flow. Look for items specifically designed for yoga or athletic wear, as they provide support and coverage while practicing complex poses. Stretchable Yoga Wear Your body needs more room for flexibility to perform the poses your instructor provides. Therefore, stretchable yoga wear is essential to prevent the limitations of stretches and poses. This is especially important in hot yoga since expansive poses and long holds are common. Plus, the heat can make your body more pliable and prone to deeper stretches.  Spandex is often the best material due to its exceptional elasticity. These materials allow the fabric to stretch four ways without losing shape or becoming baggy. Moreover, the elasticity of these fabrics ensures the clothing fits snugly and moves with your body. This will help reduce the risks of accidents, especially as emergency room visits have increased by 70% due to the growing popularity of hot yoga. Types of Hot Yoga Clothing and Accessories to Bring to Class Before attending hot yoga classes, there are different types of yoga clothes you should wear that will enhance your practice: Yoga pants or shorts: Depending on your preference, you may want to wear yoga pants since the sweat may make your legs too slippery if you wear shorts. Yet, some people can’t stand the heat, so try a pair of yoga shorts to see which provides more comfort. Sports bra: A sports bra is necessary to keep everything in place and make you feel less sweaty. Yoga tank: A tank top for a hot yoga class will be another lifesaver for absorbing sweat. Plus, it will allow more range of motion and offer more breathability. Yoga mat: A high-quality mat that provides a good grip even when wet is crucial. Some mats feature a non-slip surface that will improve your safety and performance when perspiring. Towels: You will be sweating a lot! Bring along a yoga towel to lay over your mat. These towels will keep you dry and provide extra grip. A small hand towel is also useful if you need to wipe sweat from your face and body.  Water bottle: Staying hydrated is critical in hot yoga because of the intensity of the heat and sweat. Bring a water bottle that keeps liquid cool throughout the class and ensure it’s easy to open but keeps the contents secure. Assembling these types of clothing and accessories ensures a more successful and comfortable hot yoga experience. Each item is crucial in managing the challenges presented in a heated environment. That way, you can focus more on your poses and breath control. Know What to Wear to Hot Yoga for a Fun Class Choosing what to wear to hot yoga can significantly impact your experience. Remember to opt for breathable, stretchable clothing to help you feel comfortable and enhance your performance. The right gear will help you make the most of every pose and breath, improving your overall practice. 

Most people adopt a yoga practice to relieve stress and calm their thoughts — some may be more interested in learning the various poses and mantras for inner peace. However, when it comes to yoga, there is only one type with a fully holistic approach: Integral Yoga.  Integral Yoga is relatively young compared to classical forms, having only been introduced to the world within the last century. Yet, it pulls from the most ancient yogic practices and principles for a whole-body and soul transformation.  Most importantly, you’ll learn much about the power of interconnectedness, compassion and self-awareness beyond the mat. Here is a closer look at the definition and principles of Integral Yoga, the various yoga limbs it pulls from, its benefits and how to adopt a practice yourself. What Is Integral Yoga? Sri Swami Satchidananda founded Integral Yoga in 1996, derived from the six classical yoga branches and teaching from Sri Aurobindo. The practices concentrate on spiritual transformation and divinity within all.  Satchidananda became known as the “Woodstock Guru” because his teachings on peace, service and interconnectedness resonated with people during the 1960s. The primary principle of Integral Yoga promotes the triple transformation into the divine— achieving psychic, spiritual and supramental states of consciousness. Unlike other yoga paths — in which the sole goal is to reach nirvana or moksha — people who practice Integral Yoga also seek to recognize a divine power within the physical world. 6 Branches of Integral Yoga Universalism in Integral Yoga comprises the six limbs of classical yoga — each with its own fundamental truths and ideals. The following briefly describes the six branches of yoga found in Integral practices. Hatha Hatha Yoga is the physical branch, utilizing various asana postures, breathing techniques, hand positions, chakra stimulation and mantras to achieve greater flexibility, strength and relaxation. Ultimately, practitioners seek to achieve sublimity through samadhi — the highest concentration state you can reach. Raja Raja Yoga leans into one’s mentality — such as focus and meditation — to strengthen your clarity and help you achieve greater control over your thoughts. Because of its challenging nature, Raja Yoga is most suitable for those with ample yogic experience.  Bhakti Bhakti Yoga is a devotional practice cultivating love and devotion toward the Divine. People attain enlightenment through prayer, mantras, mudras — symbolic hand gestures — and providing service to others. Some practitioners also practice through kirtan, which is repeating a phrase, word or deity’s name against music. Karma  The Karma limb is selfless service toward others. Those who practice Karma Yoga foster compassion and gratitude while connecting more deeply with the world around them. There are two facets of Karma Yoga: The Action and the result itself. A good deed results in positive outcomes, while a poor action may result in something negative.  Jnana Practitioners of Jnana Yoga attain wisdom and understanding through self-reflection and study. They seek to gain knowledge and liberate themselves from unawareness and suffering. Like Raja Yoga, many consider Jnana among the most challenging yoga types you can adopt. Japa Japa Yoga practitioners repeat mantras, chants and other sounds to connect with the Divine. This branch mainly focuses on becoming more present and building a deep connection with something bigger than yourself.  Integral Yoga Beyond the Mat The six limbs within Integral Yoga offer physical, mental, emotional and spiritual growth over time. As a whole, you receive guidance and tools to work toward sadhana — your awakening.  A regular Integral Yoga practice can benefit you in the following ways: Physical: Increases flexibility, strength and harmony while improving sleep quality, immunity, and pain or discomfort. Mental and emotional: Decreases anxiety and depression, increases concentration and clarity, boosts mood and generates greater self-awareness. Spiritual: Fosters a deep connection with something greater than yourself, leads to personal transformation, arouses your consciousness and potential, and creates inner joy. Integral Yoga is accessible to every age and experience level, taking the best parts of each limb and creating a holistic, feasible approach to enlightenment and well-being.  How to Start an Integral Yoga Practice Whether you’re a beginner or have explored other yoga limbs before, Integral Yoga may provide the enriching path to awakening you’re looking for. To start your practice, gain an understanding of the six branches of yoga as they work together integratively. It is also essential to understand its guiding principles, including the triple transformation, selfless service, spirituality and universalism. Beginners should enroll in a class to help build a foundation. Instructors will give you basic postures, sequences and meditation techniques for a gentle introduction. Remember to always listen to your body — you’ll want to take breaks and modify challenging poses as you build up stamina. Slowly begin incorporating other methods — like chanting, mantras, mudras and kirtan — as you become more comfortable. You may want to start with 15-20 minutes of practice several times a week and work up to longer durations. Other things you can do when creating an this holistic yoga practice include the following: Volunteer at local charities and organizations, or help someone in need within the community.  Start writing down self-reflections in a journal.  Jot down one to three things you’re grateful for daily.  Join an Integral Yoga community in person or online to learn more about the practice as you grow. Try different classes and teachers to determine what resonates with you best.  Utilize free guided meditations online.  Whichever way you decide to approach your Integral Yoga practice, remember to go at your own pace. Establishing the best practice for your life may require you to go through different teachers and styles to know what is best for you. Connecting with the Integral Yoga community — in-person or online — is another way to strengthen your practice. Integral Yoga for All Aspects of Living Because each limb of yoga touches on something different, you can improve every aspect of your existence by adopting an Integral Yoga practice. As you embark on your yogic journey, take your time to reap the benefits of awakening and self-discovery. 

If you're planning on starting a family, few things are more stressful than seeing only one line pop up on your much-anticipated pregnancy tests. Sometimes, a bit of stress causes hormones to go out of whack. And other times, the pressure of trying to conceive is just too much. Fortunately, a little downward dog and lotus posing may be able to help. Time to get bendy with it and try out a few yoga poses for ovulation! There are few things in life a bit of yoga and relaxation can’t improve — fertility included. Yoga is a very conception-friendly exercise. In a society as fast-paced as ours, it's no wonder the constant worrying and anxiety take their toll on our ability to be lively and healthy, so adding some yoga for regular ovulation to your routine can really help you de-stress. And if your wellness isn’t ideal, you’ll find that creating a new life while trying to balance your own isn’t always easy, either. Whether you’re experiencing infertility or want to prepare your body for attempts to conceive, yoga is a natural and effective way to help get your reproductive system on track. It's yoga for reproductive organs! Zenify your eggs and find out that balance really does exist! Don’t believe us? Try them out for yourself! Here’s a look at a few yoga poses for ovulation that may help awaken and revitalize your sense of fertility. 1. The Butterfly Pose If you’re looking for a conception-friendly exercise, the butterfly pose (also known as “Baddha Konasana”) is sure to do the trick. When a woman does the butterfly pose, she builds the strength in her knees, groin and inner thighs. While this yoga position does an excellent job at making you stronger, it also enables you to release any unwanted energy that's keeping you from experiencing a sense of inner peace. Do you want your eggs stress-free, fried or over-easy? As an added bonus, research studies show that flexibility can increase the functioning of your muscles and reduce the risk of injury — an essential feature for women planning to give birth. 2. Yogini Squat If you’re wondering how to be fit during pregnancy or perhaps even before you attempt to conceive, you’ll want to focus on toning your body and preparing it for the road of motherhood that lies ahead. And while you may have heard that squats are great at toning your bottom, they also work wonders when it comes to strengthening your reproductive organs, too. You get a two-for-one special! Pop a yogini squat! The pelvic floor consists of a network of muscles responsible for strengthening the uterus and keeping your reproductive system in working shape. If your uterus isn't in optimal form, it may impact your chances of getting pregnant with little effort and decrease your odds of recovering that strength after birth. Not only will doing a yogini squat strengthen these vital muscles, but it will boost circulation to your reproductive organs, making it easier for you to ovulate and conceive. 3. Inhale Warrior Pose If you’ve ever owned a yoga DVD, we’re betting the cover had at least one woman with a leg bent forward and her arms reaching up to the sky as she stood firm in a warrior pose — making you wish you could do the same posture, too. Not only does this position make you feel like a badass warrior, but it also is a great way to find a sense of inner strength during the first few minutes of your yoga workout, too. There’s nothing quite like getting in touch with your inner trooper to prepare you for the road of pregnancy that lies ahead. The inhale warrior is one of those yoga poses for ovulation that increases your endorphins and helps your blood flow with much more ease. If a hormonal imbalance or stress is disrupting your cycle, doing this pose on your deck in the morning can help get you back on your fertility track. 4. The Cat Pose Known by some as “Marjariasana,” the cat pose not only sounds like a fun way to delve into yoga, but it’s also a useful beginner-level pose for women looking to increase their fertility, too. Meow! Aside from stretching your shoulders and back, this trusted yoga pose also helps provide the proper blood flow to your pelvic area, increasing your chances of ovulating with success. The cat pose is so effective because the stimulated oxygen and blood in the uterus and ovaries help eggs reach the fallopian tubes, increasing your chances of getting pregnant. 5. The Bridge Pose You likely did the bridge pose as a kid while tumbling around on your living room floor, but it may be even more critical to get in this position during your childbearing years. It might not look pretty right away, but the future is all about the push. Get it? Yoga poses for ovulation should center on providing your reproductive organs with just the right circulation and energy. When you get in position for the bridge pose, blood flows more readily to the uterus and ovaries. This can provide you with the optimal benefits the yoga for regular ovulation offers! Best of all, you’ll feel a sense of relief once you let go of your pose. There’s no better feeling than being relaxed and at ease when trying to conceive. 6. Bee Breath Studies have linked stress to infertility, and, as you try to build a family, the last thing you want is your mental state to affect your ability to have children. Fortunately, many yogis swear by bee breaths — the focused respiration helps to banish anxiety, and the rest of the worries pent up inside of your mind. By releasing them, your body will fall out of the stressed state that could very well be preventing you from conceiving. The bee breath is a convenient way to diffuse stress, too — you can perform them anywhere. Quietly sit down, close your eyes and place your fingertips on the cartilage of your ears. Take a deep breath in and, as you breathe out, press lightly on your upper ears to push them forward. As you breathe, make a humming noise like the insect that inspired the name of this pose. Repeat six to seven times and see how much more relaxed you feel. 7. Paschimottanasana and Hastapadasana Paschimottanasana and Hastapadasana are extra-long ways of saying "seated forward bend" and "standing forward bend," respectively. Both moves prove invaluable to women trying to stoke ovulation and conceive a baby. In the seated forward bend — hands touching your feet, face and back as down and as flat as possible — your position will help to stimulate your ovaries. Plus, it will help stretch and strengthen the muscles in your hips, hamstrings and lower back. Any pregnant woman will tell you how important it is to have support in those areas as their babies grow. On your feet for the standing forward bend, you'll perform much the same motion. Because you're standing up, though, you will boost your blood flow to both your pelvic area and your nervous system. Hastapadasana also improves the flexibility of your spinal cord, which will only come in handy once you start carrying an unborn baby around. 8. Cobra Pose Lay on your stomach before pressing your upper body upward, the weight of the movement held firmly in your hands. This is the cobra pose, a simple stance that can get hormones pumping — great news if you're trying to get pregnant. It works for aspiring moms because it both strengthens the back and, at the same time, stokes the production of all the hormones you need before conception. In fact, the list of cobra pose-related benefits goes on to include improved mood, spine strength, digestion improvement and decreased lower-back stiffness. Having your body feel its best pre-baby will only make pregnancy better for both of you. 9. Shoulder Stand Standing on your hands can be a tough move for even the most seasoned yogi. But the shoulder stand allows you to balance on a much stabler section of the body, thus making it possible for less experienced stretchers to hit this pose — and reap its benefits. As you balance on your shoulders, back straight, legs in the air, you'll be stimulating the thyroid. This gland can affect a woman's fertility, so boosting it and keeping it healthy will only improve the chances you can conceive. To that end, you can hit a shoulder stand or even the legs-up-the-wall pose after sex to boost the chances of conception. By keeping your legs up, you keep sperm close to the uterus and increase the chances that it will attach to a mature egg, thus starting the pregnancy process. Yoga Poses for Ovulation — Vital Parts of the Workout Plan Whether you're pregnant, trying to conceive or merely want to keep your reproductive organs healthy for future childbearing, it's essential to remain healthy to look out for your current and future self. The idea of using yoga poses to get pregnant may seem odd, but evidence backs its benefits! So yoga for healthy reproductive system function is absolutely something you may want to work into your regular routine. When you set aside a few minutes each day to uplift your mind and improve your body, you may find you have an easier time achieving your goals — getting pregnant included!