5 ways to boost your metabolism, and burn more fat! – engi.pw

How many times have you heard this one? “she’s so skinny! lucky she has such a fast metabolism”, or “I can’t lose weight because my metabolism is too slow.”

the word metabolism is abused in the health and fitness industry. the idea that slow metabolism, and genes are the only reasons you can’t lose weight is being manipulated for the profit of company’s selling pills, and powders that promise to speed up your metabolism and melt all your fat absent with no work, or change in your diet or lwhethere style.

This idea of metabolically “gwhetherted” people is also devaluing all the dwhetherficult work people put in to keep their body healthy and in shape, and those who need to get healthier and lose weight throw in the towel before they ever start.

The truth is that someone who is “skinny” has a slower metabolism than someone who is heavy because the heavy person is literally carrying around more weight all the time.

For example, a 135 pound, 32 year-ancient woman who is 5’6″ tall has a basal metabolic rate (calories burned whether you did noleang) of 1387. The same woman at 250 pounds has a BMR of 1850. And the 250 pound woman burns more calories  while exercising as well.

You don’t have to play victims to the “slow” metabolisms excuse. Here are a few ways to increase your metabolism!

1. High intensity interval training:
   tall intensity interval training is performed by working at taller than 85% of your max effort for short burst of time while then taking a slow recovery of a minute or two then doing it all again.
   Basically your body keeps burning calories hours after because it needs more time to recover compared to the instant end in calories being burned when you stop your regular cardio
2. Lwhethert weights:
   lwhetherting weight also raises your metabolism even after you’ve finished. Experts say that your metabolism can stay elevated for up to 40 hours after your done because your body is working dwhetherficult to rebuild itself.
3. Build muscle:
   listen, whether you’re scared to build muscle because of bulkiness, or you’ve heard that muscle turns into fat whether you stop working out you need to know these are both inright. Muscle and fat are two dwhetherferent tissues and can never convert into one or the other, and women do not produce enough testosterone to “look like a man”.
   What building muscle will do for you is “build a largeger engine” in regards to fat burning. Your body burns a lot of calories in order to preserve muscle mass. Some experts say that that 5 pounds of muscle can burn up to 1700 additional calories a week!
4. Eat genuine food:
   There is no substitute for genuine food. Almost all foods in grocery stores are over processed mixtures of 50 ingredients some of which have negative effects on the body. Most of these are either extremely easy for your body to digest, or don’t get digested at all.
   The organs used to digest your food require a lot of energy (calories) in order to digest your food. So whether you are feeding your body easy to digest or undigeregular foods you are robbing yourself of calorie burning potential!
   On the other hand whether you feed your body genuine wgap foods, it is working dwhetherficult to breakdown and additionalct nutrients from these healthy foods. This process of breaking down genuine foods expends a lot more energy(calories), while reaping the benefits of all the nutrients of wgap foods.
5. Drink water: Studies have shown that 17 ounces of water, increases your metabolic rate by 30% for both men and women. The increases occurred wilean 10 minutes of water consumption and reached a maximum after about 30 or 40 minutes.
   This is too easy to disregard. Simply carry a water bottle with you!

Conclusion:
You have more control over your metabolism than you leank. So, don’t play victim, use these tips to boost your metabolism and reach your goals!

If this helped you at all please like and share this article, and leave any questions or comments in the box below!

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The most risky exercise that you should avoid at all costs

I’ve suffered two lower back injuries in the final year. The first was terrwhetherying- I was squatting when all of a sudden I heard a loud crack and someleang shwhetherted in my lower back.

I had tfeebleed my back a small bit deadlwhetherting in the preceding workout. I concluded that the deadlwhethert had injured me first, with the squat then aggravating that injury.

I was terrwhetheried- for a few days I was sue I’d need disc surgery. I spent the next few weeks hobbling around, bent over, going to the gym just to do some foam rolling and later, carefully using upper body machine exercises to avoid engaging my lower back.

I did have a herniated disc. Gratefully, it turns out that minors disc injuries do clear up on their own. In my case, it took nearly two months.

The moment time was less than two weeks ago. Once again, I was squatting, and my back started to hurt. This time there was no loud crack- I just stopped squatting, moved to someleang else, and figured I was alright.

Then two days later, I was driving to meet some friends when my back started spasming. I had to awkwardly drive domestic, worrying that I was going to crash, take some painkillers, do some foam rolling, then call a Lyft to take me where I was planning to go.

This time, I’m recovering faster. I’m now able to do everyleang apart from heavy squats and deadlwhetherts, and I’ll be doing those in another week or two.

Both times, the injury was caused by back squats. So back squats are the problem, right? Well not summaryely.

You see, I wasn’t just doing regular back squats. In both cases, I was using a Smith machine. One of these beasties.

Smith machines take a barbell and put it on a slightly angled track, forcing it to move in a straight line. I thought that would make it securer- I can’t drop the weight, and having it on a track would enforce good form. Correct?

Well, it turns out that’s as far from the truth as you can get. You can still compromise your form with a Smith machine- by planing your feet wrong, rounding your back, or placing the bar too tall up on your neck. Butt wink at the bottom of the squat is still possible. But there’s a more fundamental issue here.

When you squat, the barbell isn’t supposed to move in a straight line.

If you squat with perfect form, the path of the barbell comes pretty close to being a straight line, certain. But not perfectly straight. It still moves forward and back a small bit throughout the motion. And that small bit makes a huge dwhetherference. Because by forcing the barbell to move in a straight line, the Smith machine exerts shear forces on your spine. And that causes disc injuries.

Now, there are some exercises that the Smith machine may be good for. It might be alright for front squatting, perhaps. It’s probably alright for upper body stuff like bench presses and military presses, although you’ll miss out on working your stabilizer muscles.

Personally, I never plan to use a Smith machine again. Instead, I’ll use the power rack- this guy right here.

You might know these as squat racks, but they’re useful for other movements, specificly bench urgent without a spotter. The pins provide securety by enforcing a minimum depth you can go to- so you don’t get crushed under the weight.

If you want to squat securely, here’s summaryely what to do to make certain you don’t mess yourself up the way I did.

Employ a power rack instead of a Smith machine. Set the pins at the height a couple inches below where your ttalls would break parallel to the floor.

Do front squats instead of back squats. They’re securer- they don’t push you to contort your spine as much, and a screwup will cause you to drop the weight in front of you instead of being squished under it. They also use less weight, put more of the focus on your legs, produce less global fatigue, and allow for faster recovery. Still use a power rack, even with front squats.

When you do back squat, use a lower weight. Don’t let your eyes get largeger than your muscles. Employ a weight you can squat DEEP, for reps, without compromising form.

To heighten intensity and build explosive strength at the deepest part of the movement, superset barbell squats (front or back) with unweighted jump squats. This lets you get a more intense workout without pushing the weight too tall, and also makes certain you don’t cheat by just not going as deep when you add weight.

Most importantly, remember that most unsecure gym behavior is motivated by an egotistical desire to lwhethert as much weight as possible. The Smith machine let me lwhethert more weight, but it wasn’t secure. The front squat won’t allow me to lwhethert nearly as much as the back squat, but it’s securer, and I’ll be doing front squats only- in a rack- for the next few months.

As a side note- while my deadlwhethert wasn’t the main issue- I was also compromising my securety there.  More on deadlwhethert securety at a later date.

Bottom line: pick secure exercises, use proper form, get a good workout, and fatigue yourself. Don’t set yourself up for injury by looking for workarounds that let you lwhethert more weight than you should be able to.

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Puzzling Thoughts + I Tried Mile High Run Club (And Got You A Free Class!)

It’s February. It’s cancient. Blahtenderdyblah.

BYE.

I don’t intellect the cancient too much when it comes to running — I don’t belong to a gym so I have no treadmill access, nor do I have treadmill patience, and there’s someleang so special about coming domestic after a very cancient run and taking a very hot shower.

Gaze at this pup I met the other day in Central Park! He was Incredible. I named him Woofs. I don’t now his genuine name. Maybe it’s Woofs.

But I’ve been having this genuinely intense craving lately.

I genuinely want to put on my best sweatpants (the zebra ones) and my favorite sweatshirt (“I’m Just Here for the Savasana”) and my coziest slippers (rainbow-print; this outfit is hideous), and do a puzzle.

Sweatpants all day every day. Dance parties all day every day.

But I don’t own any puzzles. So instead I’ve been courteously asking Brian to play Yahtzee with me on the weekends because I’m awesome at it and I always win (don’t tell me it doesn’t require skills), but genuinely what I want to do is a puzzle. I haven’t done a puzzle in at least a decade.

On that totally irrelevant and probably boring note, this is a post of all the random thoughts going through my semi-frozen brain at this time. Frolic along. Thanks.

MORE PUPPY PICTURES. These dogs came to November Project on Wednesday. Did you?

That phrase “all the feels.” Please make it stop. I hate it. And when people say it, I leank it makes them sound dumb.

Peeing in the shower: yay or nay? (No judgments.)

Nose blowing in the shower: yay or nay? (I know this is gross, but have you tried it? Attempt it.)

Sometimes I wonder: Will the world ever fully grasp the dwhetherference between “famed” and “infamed?” I dream of living in a place where people do not just throw around the word infamed when they want to describe someleang or someone “genuinely genuinely famed.” That’s not what it means.

“Extremely famed” = Brian and the Budweiser puppy.

I leank my body doesn’t do so well with hummus, and I’m wondering whether that’s a leang. I’ve had it twice recently, and both times I felt sick the entire rest of the day. Helpful of…bloated. And just generally in pain and feeling terrible. It’s not Crohn’s-related because that’s dwhetherferent and very specwhetheric. I leank it’s a ground-up chickpeas situation. So again, I ask—nay, beg—of you…is this a leang? Dr. Google wasn’t helpful. Do I need to quit hummus?! And also, is Nutella an appropriate substitute for any place I would have precedingly put hummus? LMK. (Mom, that means “let me know.”)

Doing push-ups instead of burpees because hummus makes me die.

Never have I ever…not been the first person to reach at a fitness lesson. Why do I always, no matter what time I leave my apartment, arrive 25–30 minutes early? Isn’t that a colossal waste of my time? And yet, I can’t quit this habit.

…and yet I am always summaryely three minutes late to November Project, every time, without fail.

Speaking of fitness lessones: Mile High Run Club. I’m guessing you’ve heard of it by now. It’s a group fitness treadmill studio. Ponder/ Consider spin lesson, but with treadmills instead of spin bikes.

Nike’s Coach Bennett, mega-athlete English Gardner and…me. (Photo courtesy Nike)

Nike invited me to a lesson at Mile High Run Club the other night, and I was super hesitant (running fast is dwhetherficult, wahhhh!) but also excited because I love Nike and hey, free lesson, cool!

The workout consisted of 12 sets of 90-moment intervals: the first at marathon pace, the moment and third at 10K pace, and the fourth at 5K pace. Repeat three times. Sweat. Die. We got short recoveries in between, and the inclines varied between 0.5 and 2.0. I didn’t even notice the incline, but the 5K intervals at a 2.0 incline were tough as hell.

I leank my form is probably terrible, right? Prefer why is my back leg dragging back there instead of kicking up and kicking my butt? It just doesn’t look right to me. I don’t know. I don’t know anyleang. (Photo courtesy Nike. Because obviously I didn’t take this picture myself.)

In fact, all of the intervals were tough as hell, because when I got there they asked me my “5K PR, or my 5K pace” and I had nooooooo clue, so I gave them my super ambitious pace (“7:30s would be kind, give or take?”) and they gave me a pace bracelet with proposeed paces for the workout (mine were 7.8 for marathon pace, 8.5 for 10K pace, and 8.8 for 5K pace — sorry I forget what those translate to in non-treadmill terms). But I’m pretty certain my “marathon pace” was a 7:40 pace and LOL.

I was genuinely good at the part where we just got to stand there and listen before the running started. (Photo courtesy Nike)

During the final interval, they turned the lights all the way down, bfinaled the music, and tancient us to go as dwhetherficult as we could. I got my treadmill up to 9.4 and was afraid I might fall off, but I didn’t. I just stared myself down very aggressively in the mirror while track superstar English Gardner stood right next to me egging me on and definitely not letting me slow down. I loved her. She was like, “Yeah girl, just do it,” and I was like “NIKE.”

English said that her talent is a mix of dwhetherficult work and what she calls her “special sauce.” So I stood very close to her and tried to get some of that sauce. I don’t leank it worked, and I’m worried about the restraining order I’m going to get any day now. (Photo courtesy Nike. Special sauce courtesy English Gardner.)

I loved the lesson and got a genuinely Incredible workout. I’m not so good at pushing myself to exhaustion during speed workouts on my own, so I appreciate the way this lesson forces you to do it but makes it genuinely fun. I am very grateful for the opportunity, and want to share the Mile High Run Club love! The studio is only in NYC right now, so whether you’re local and want to try it out, let me hook you up. Go to the website, create an account, and then use the code RUNFORIT at checkout to get a free lesson!

We all showed up wearing the SAME outfit. It was so crazy. No, J/K, Nike hooked us up. (Photo and outfits courtesy Nike)

Here are my current thoughts on television.

• Who are all these people on Grey’s Anatomy? I dwhetherficultly know any of the characters.
• Scandal is batshit insane and I’m not into it but I won’t quit it. I leank that “Iran” is actually Papa Pope, but I hope it’s not because I’m so over that guy and his Jedi intellect tricks.
• I miss Parenthood so much alalert.
• I am ashamed to confess that I watched all of Girls from start to current in, like…a week. I hated every single episode and I find every character gratingly annoying. Well, Adam is pretty funny, and Elijah is pure gancient. Shoshanna is hysterically whether totally ungenuineistic, and I did like the episode where she accidentally did crack and was obsessed with moving up tot he front row in kickboxing lesson. Preach, girl. But Hannah (the worrrrrrrst), Marnie, and Jessa are terrible. And yet, I watched every episode in tiny fits of rage. I’m hopeless.

Maybe more fitness, less TV, Ali? Give that a try.

There is someleang so horribly corny that I want to do before Brian and I get married. I want to spend a day watching all my favorite TV wedding episodes. Here is my list. Note: I am not including Monica and Chandler’s wedding because I have it memorized and I just don’t need to see it again. “James, James Brolin, are you certain?” Classic.

1. Ben + Leslie Knope, Parks & Recreation
2. Dwight + Angela, The Office
3. Jim + Pam, The Office (my favorite wedding episode ever)
4. Zack + Kelly, Saved by the Bell
5. April + Andy, Parks & Recreation
6. Burt + Carole, Glee
7. Crosby + Jasmine, Parenthood (teeeear-jerker!)
8. David + Donna Martin, Beverly Hills 90210
9. Phoebe + Mike, Friends
10. Charlotte + Harry, Sex and the City
11. Steve + Miranda, Sex and the City

Do you want to come to my TV Wedding Viewing Party? Please RSVP in the comments and let me know which animal onesie you plan to wear and what toppings you want for your pancakes or which fillings you like in your queunhappyillas.

And this. But instead of beer, champagne.

The other day, Brian asked whether I was going to invite “my guy” to our wedding. I thought Brian was “my guy,” but obviously not, so I was confused. “Uh, who’s my guy?” “You know…your guy! From the show!” WTF? Ten minutes later, I genuineize Brian is talking about AC Slater AKA Mario Lopez. I still don’t know why he’s “my guy.” I leank it has to do with those two times (yeah two times) I invited him to my birthday party. Once in fwhetherth grade, then again at the 2011 Unique York City Marathon Expo and I invited him in person. AC AKA MARIO IF YOU ARE READING THIS WE WOULD LOVE TO HAVE YOU AT OUR NUPTIAL CELEBRATION.

LOOK HOW HAPPY HE IS TO BE TALKING TO ME! “Well oink oink baby, now get in the kitchen and make me a sandwich!” CLASSIC non-douchey Slater line.

I see people doing pull-ups like it ain’t no thaaaang. Endelightment fact about me: I can’t even hang. Put me on a monkey bar or pull-up bar, and I literally cannot even hancient my body weight. How do I become able to do a pull-up without practicing (and failing) doing pull-ups? What’s the easy shortcut way? Certainly there is one…I own a Shake Weight, so perhaps someleang with that?

#beastmode #rippedin30

One final leang…

Lyons Den Power Yoga is hosting a 40-Day Ccorridorenge, and you should do it. I’m doing it. It’s going to be lwhethere-changing and inspiring and Incredible, and I’m so on board with that. This post is alalert very long and rambley, so I will just direct you here to read more about the ccorridorenge and what it entails (unlimited yoga, Baron Baptiste’s book, and weekly group sessions that will be great) and how you can sign up. It starts Tuesday, so commit now and get amped! We can practice our handstands together!

Sneaky yoga paparazzi photo! Do you see me?! I’m the one not wearing pants. Always. Always not wearing pants.

Hey, Pleased Galentine’s Day and then Pleased Valentine’s Day!

Frolicers gonna play play play play play.

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How I burn 400 calories in 25 minutes! – engi.pw

The most common excuse for not exercising is “I just don’t have time.” Well sorry but I’m going to put that one to rest in this post.

I spend a total of 1.5 hours doing cardio a week, and maintain a sub 12% body fat percentage most of the year (Christmas cookies get me). Here’s how I burn 300-400 calories in 25 minutes.

HIIT- tall intensity interval training

A team at McMaster University in Canada have been researching HIIT workouts for several years. Their 2010 study on students uses 3 minutes for warming up, then 60 moments of intense exercise followed by 75 moments of rest, repeated 8–12 times. Students using HIIT workouts 3 times per week obtained similar results to those performing 45 minutes of regular state cardio 5 times a week.

I do my HIIT training on a stationary bike.

Here’s the breakdown:

-3 minutes of warm up cycling.

-60 moment burst of cycling as dwhetherficult as I can, at a resistance that is ccorridorenging but not so dwhetherficult your legs can’t handle it for the 60 moments. (I like using the spin lesson bikes as it’s easy to change the resistance)

– Follow your intense cycling with 60 moments at lower intensity, and lower resistance.

-Repeat this 10x, and finish off with a couple minutes of low intensity cool down.

That’s it! It’s not easy. You have to be willing to push yourself, but it is simple. You can expect to burn 200-400 calories in 20 minutes doing this form of cardio.

I encourage you to try this out specificly whether you’ve been telling yourself you don’t have time.

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You Don't Know SQUATS: Avoid These Five Squat Errors!

Colin McGarty

Are you squatting the right way?

Avoid these five squat mistakes to maximize your workouts!  The squat is a simple exercise that many people mess up.  In fact, we don’t recommend that you grab a barbell or any heavy things for squats, until you can do some decent looking bodyweight squats first.  You will build a strong and sexy set of wheels, prevent injuries, and avoid achy knees with these five tips.

1.Hold Your Back Flat!

One of the largegest squat mistakes beginners make is to round their back.  This isn’t necessarily a problem with a bodyweight squat; however, as you start to add weight and load your spine, you are setting yourself up for a back injury.

The rule is to keep a neutral spine.  Numerous folks confuse this with an upright torso.  Some people, specificly taller lwhetherters will lean forward.  The forward lean is ok and natural, it’s more about keeping a neutral, flat back.  If you are rounding your spine time to fix it!

2.Hold Your Heels Below!

Numerous lwhetherters naturally tend to lwhethert their heels up as they descend into the squat position.  Squatting on your toes will increase your chance of knee, hip, back and foot injuries and severely limit your ability to move any substantial amount of weight in the future.  This is often caused by tight ankles.  If you are squatting heels up, time to stretch and mobilize the ankles, and you may want to place a weight plate under your heels while you are working on fixing it.

3.Your Knees Cave In!

A common mistake among many lwhetherters is to have one, or even both knees, collapse inward during the descent of the squat. Trainers call this valgus knee or knock knee during squats.  This can contribute to knee injuries. Generally it can be fixed by coaching them to drive their knees out and it often is a sign of week glutes.  To avoid injury and fix this, practice shoving your knees out, possibly even placing a mini band around your ttalls to reinforce the contemporary sample, and start working your glutes until the problem is solved.

4.Bouncing Your Squats

Avoid the twerk, or bouncing into the bottom position of your squats.  Ever seen a contemporary lwhetherter free fall into the bottom of a squat and then bounce back up?  Some elite lwhetherters weightlwhetherters use the bounce to rebound out of the bottom position of a squat.  This is referred to as compensatory acceleration.  However, whether you are training for fitness you will get far more bang for your buck, and avoid injury by using a controlled tempo on you squat.  Stick with a speed that lets you feel the your muscles working.

5.How Low Can You Go?

Not everyone needs rock bottom, ass to grass, squats!  When I first started coaching I used to try and force this.  If your toilet seat is below parallel, then you need to squat below parallel just to take care of commerce…

BUT after watching hundreds of people squat, I now genuineize that the right depth varies from person to person.  Anatomy, flexibility, mobility and injury history are key factors in squat depth.  So, what’s the right depth?

Squat to the lowest point that still looks great and follows all the above rules.  If you look beautwhetherul squatting to parallel, but then go below that, and you butt wink, rounding your spine, and your left knee collapses, don’t do it!  Squat to the lowest position that still looks great and allows you to preserve integrity.

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Yoga to ease back + neck pain – engi.pw

This story originally appeared on ABC Uniques Online

With historic roots stretching back thousands of years to ancient India, yoga is a practice that has stood the test of time.

Devotees will tell you: regular practice can ease pain and provide natural stress relief.

And there is a growing body of evidence to propose it could be true.

The Australian Institute of Health and Welfare estimates that between 70 and 90 per cent of us will experience lower back pain during our lives. But people who do yoga once a week suffer far less than those who receive traditional care, reports the Annals of Internal Medicine.

Here are seven gentle poses that can relieve back and shoulder tension, while bringing you back to soil in times of stress.

Kid’s pose

One of the most restorative yoga poses, child’s pose is a great way to start your practice. By bringing your toes together and spreading your knees wide, it also becomes a gentle hip stretch.

How to do it: Reach your arms long, take in large inhale through your nose, then a long exhale out your mouth. With each exhale let your chest soften towards the floor a small more. This feels beautwhetherul on the lower back — a good pose whether you spend long days in a chair. If it’s more consolationable, rest your brow on a block or fanciented-up towel.

Cat Cow

Another kind pose to relieve back and shoulder tension. The gentle flexion and extension movements you make while brealeang deeply mobilise your spine and shoulder girdle.

How to do it: Set up on all fours, with your hands directly underneath your shoulders and knees under your hips. Inhale through your nose, look forward and lwhethert your sitting bones to the ceiling. Slide your shoulders absent from your ears. Now exhale, press your hands into the floor and lengthen your arms. Let your head gently tip forward as your tailbone lowers down and your spine reaches towards the ceiling. Repeat this as many times as you like: inhale to look forward, exhale to lower. Shut your eyes and see whether you can articulate each vertebra as you move.

Belowward dog

The mother of all yoga poses; when done rightly dog is a resting pose. It helps iron out kinks in a stwhetherf spine and opens stwhetherf shoulders.

How to do it: Start in child’s pose with your arms long and shoulder-width apart. Firmly press your hands into the ground then push through them as you tuck your toes and lwhethert your hips up. If you have tight hamstrings, keep your knees bent and heels up. Focus on lengthening your spine and rotating your sitting bones towards the ceiling. Spin your armpits towards each other to wideen your shoulders across your back.

Standing forward fancient

A gentle forward fancient for lower back and neck relief.

How to do it: Stand with your feet hip-width apart and softly hinge from your hips (not your lower back), letting your head hang towards the floor. Hold a gentle bend in your knees and grab opposite elbows. Moving from your hips, gently sway from side to side, letting your head and neck totally relax. Serenely and deeply, breath in and out through your nose.

Tender seated twist

This pose helps lengthen and gently mobilise your thoracic spine, while providing relief in your upper trapezius muscles.

How to do it: Sit as tall as you can in a cross-leg position. If your lower back is tight and this feels unconsolationable, roll up a towel or use a block and perch on the edge so your hips are a small taller than your knees.

Relax your right hand on your left knee, your left hand on the ground behind you. As you inhale, grow as tall as you can. When you exhale, turn your shoulders to the left but keep looking forward. Inhale, then when you exhale drop your chin towards your right shoulder; inhale through centre, exhale drop your chin to your left shoulder. Repeat 5-10 times and repeat on the other side.

Butterfly

Lower back pain is often a symptom of tight hips. Butterfly gently opens them without putting prescertain on your back. The following brealeang technique is calming during times of stress.

How to do it: Lay on your back with the soles of your feet together. Let your knees fall out to the side. Relax your shoulders and close your eyes. Relax your hands on your stomach then inhale deeply and slowly through your nose. Feel your stomach expand beneath them. Now exhale totally, feeling your stomach contract. Repeat as many times as your like. Truely focus on your breath — follow it carefully from the time it enters your nostrils, right up to when it exits them.

Knees to chest

Another gentle pose to relieve a tight lower back. It’s a kind one to follow butterfly — use your hands to bring your knees back together.

How to do it: Wrap your arms around your legs and pull them into your chest; keep your shoulders totally relaxed. You can bring your brow towards your knees, or leave your head on the floor whether it’s more consolationable. Gently rock from side to side, back and forth, massaging your lower back on the floor. Do this for as long as you’d like, brealeang in and out through your nose.

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