#Postural Improvement Yoga

[divyyoga]

Yoga Day 2024: Stretch Your Way to Increase Heights with Yoga

Introduction: The Affiliation Between Yoga and Stature As the yoga community around the world plans to celebrate Yoga Day 2024, interest has risen around the potential benefits of yoga and its well-documented impacts on mental and physical prosperity. Among these is the captivating credibility that certain yoga sharpeners can contribute to extended height. This web diary jumps into the…

[opalescentidiot]

[digitaldetoxworld]

Beginner yoga poses for flexibility and strength Embracing Ethical Principles and Inner Peace

 Beginner Yoga, Poses For Flexibility And Strength a practice rooted in historical traditions, has advanced into a globally recognized discipline that encompasses physical, mental, and religious dimensions. Its origins trace lower back to historical India, in which it become developed as a comprehensive system for achieving balance, self-recognition, and holistic well-being. Today, yoga is practiced global, transcending cultural and geographical limitations. It offers a path to personal boom, fitness, and internal peace, integrating bodily postures, breath control, meditation, and ethical principles.

The Origins and Evolution of Yoga

The records of Yoga For Seniors  dates returned lots of years, with its earliest mentions observed within the Vedic texts of historic India. The term “yoga” is derived from the Sanskrit word “yuj,” that means “to yoke” or “to unite,” signifying the union of the character self with the general attention. The historical practice become first of all a religious and philosophical pursuit geared toward accomplishing enlightenment and liberation from the cycle of delivery and rebirth.

Over the centuries, yoga for teens evolved thru numerous colleges of notion, which includes the classical Yoga of Patanjali, which is distinctive in the "Yoga Sutras." Patanjali’s machine emphasised the 8 limbs of yoga, which encompass moral hints (Yamas and Niyamas), physical postures (Asanas), breath manage (Pranayama), sensory withdrawal (Pratyahara), attention (Dharana), meditation (Dhyana), and ultimate absorption (Samadhi). This complete framework aimed to manual practitioners towards religious awakening and self-cognizance.

The Physical Practice: Asanas

One of the maximum recognizable elements of yoga in modern practice is Asanas, or bodily postures. These poses are designed to decorate physical flexibility, electricity, and stability while promoting standard fitness and well-being. The exercise of Asanas additionally facilitates to boom body recognition, coordination, and alignment.

The sort of yoga postures levels from simple stretches to complicated poses that require substantial energy and versatility. Common poses encompass the downward-facing dog (Adho Mukha Svanasana), warrior poses (Virabhadrasana), and tree pose (Vrksasana). Each posture has precise benefits and may be modified to deal with distinct ability stages and physical situations.

Beyond their bodily blessings, Asanas also are used to prepare the body and thoughts for deeper practices which include meditation. The subject of retaining those postures enhances mental attention and fosters a sense of inner calm.

Breath Control: Pranayama

Breath manipulate, or Pranayama, is any other necessary component of yoga. The time period "Pranayama" combines “Prana,” which means life pressure or breath, and “Yama,” meaning control. Pranayama includes diverse strategies for regulating and harnessing the breath to decorate power drift, enhance mental readability, and guide bodily fitness.

Techniques along with Ujjayi (victorious breath), Kapalabhati (skull-shining breath), and Nadi Shodhana (exchange nose respiration) each serve wonderful functions. Ujjayi breath, characterized with the aid of a mild constriction in the back of the throat, enables to calm the thoughts and preserve attention in the course of practice. Kapalabhati includes rapid, forceful exhalations accompanied by passive inhalations, which invigorates the thoughts and cleanses the breathing machine. Nadi Shodhana balances the left and proper hemispheres of the mind, promoting emotional stability and mental equilibrium.

Meditation and Mindfulness

Meditation, or Dhyana, is a valuable aspect of yoga that entails cultivating intellectual stillness and attention. The exercise of meditation facilitates to quiet the thoughts, lessen stress, and foster a deeper connection with one’s inner self. Through centered attention and mindfulness, practitioners learn how to observe their thoughts and feelings without attachment or judgment.

Various meditation strategies are employed in yoga, which include awareness on a mantra, visualization, or guided imagery. The intention of meditation is to reap a country of internal peace and clarity, transcending the distractions and conflicts of daily existence. Regular meditation exercise can result in improved emotional resilience, extended self-cognizance, and a greater sense of purpose and achievement.

The Ethical Dimensions: Yamas and Niyamas

Yoga isn't always entirely approximately physical postures and breath manage; it also encompasses moral hints that form a practitioner’s conduct and interactions with others. These hints are referred to as the Yamas and Niyamas, forming the first two limbs of Patanjali’s eightfold course.

The Yamas are ethical standards that deal with one’s relationship with the outside international. They include:

Ahimsa (Non-violence): Advocating kindness and compassion toward oneself and others.

Satya (Truthfulness): Encouraging honesty and integrity in thought, speech, and action.

Asteya (Non-stealing): Promoting respect for others’ possessions and thoughts.

Brahmacharya (Moderation): Encouraging stability and strength of mind, specially in relation to dreams and strength.

Aparigraha (Non-possessiveness): Fostering non-attachment and contentment with what one has.

The Niyamas are non-public observances that manual one’s internal behavior. They include:

Saucha (Purity): 

Emphasizing cleanliness of frame and thoughts.

Santosha (Contentment): 

Cultivating gratitude and attractiveness.

Tapas (Discipline): 

Encouraging strength of will and perseverance.

Svadhyaya (Self-examine)

Promoting self-mirrored image and gaining knowledge of.

Ishvara Pranidhana (Surrender to a better energy)

Encouraging devotion and trust in a extra force or time-honored precept.

The Holistic Approach to Well-being

Yoga’s routines for improving posture and alignment holistic method encompasses now not simplest the bodily and mental elements however also the spiritual dimension. It fosters a experience of unity and harmony inside oneself and with the broader world. The practice of yoga encourages people to discover their internal selves, cultivate mindfulness, and increase a deeper connection with their environment.

Incorporating yoga into each day existence can result in advanced physical fitness, reduced strain, and a extra sense of inner peace. It gives gear for coping with life’s demanding situations, fostering resilience, and improving ordinary great of existence. Whether practiced in a studio, at domestic, or in nature, yoga gives a sanctuary for self-discovery and private boom.

[riyagupta0472]

WHY YOGA IS IMPORTANT NOW DAYS

Yoga is like a special place in our hectic world, where taking care of ourselves can be difficult. It's not only about getting in shape; it also makes us feel better mentally. Yoga may feel exhausting at first, but if we stick with it, good things begin to happen. Yoga is about linking our bodies and thoughts for complete health, not simply workouts. It's an ancient exercise that involves meticulous movements and attentive breathing to care for our inner selves. The peace we receive during yoga follows us outside of it. When life gets tough, it helps us stay strong and calm. So, don't forget about yoga. It acts as a guide, leading us to feel happy and be genuine to ourselves.

Stress Reduction - High levels of stress and anxiety are common in modern life. Yoga offers helpful approaches for stress management, relaxation, and total mental well-being. Regular practice can boost mental toughness and create a sense of inner serenity.

Posture Correction - Sitting at a desk for long periods of time and using electronic gadgets can lead to bad posture and other health issues. Yoga positions can help realign the spine, improve posture, and alleviate musculoskeletal pain.

Concentration and focus have improved - Yoga cultivates attention and concentration in a world full of distractions. Yoga increases mental clarity, cognitive function, and productivity through various asanas (poses) and breathing techniques.

Physical Fitness - Yoga incorporates a wide range of positions and motions that develop flexibility, strength, and balance. It provides a comprehensive approach to physical fitness for people of all ages and fitness levels.

[patriciabeckeryoga]

Chair Yoga for Seniors: September, October, November Series

Create Flexibility, Balance, Strength, Stability and Mobility Join us LIVE online the 1st & 3rd Wednesdays of each month.10:00 am (PT) 1 pm (ET) 30-minute classes Practice while seated in a chair and use the chair for support during standing poses. Expect stretching, strengthening poses, and breathing exercises designed to enhance your circulation and promote relaxation. $105 Early Bird Seats…

[girlwithrituals]

GLOW UP GUIDE FOR 2025⠀

READ: On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And considering that 2025 is precisely these many days away, why not start with our glow up plan already?

Physical Glow Up-

BODY

— 5-10K steps a day.

— 7-8 hours of sleep.

— workout everyday for 1 hr atleast- yoga/stretching/pilates/cardio. a workout may take one hour, but your mood will be boosted for the next 12 hours.

— posture training.

— sunlight exposure after waking up for at least 10 minutes.

NUTRITION

— 2-3 liters of water every day.

— limit your caffeine intake.

— avoid sugars as much as you can.

— high protein diet, pre and probiotics.

— more fruits and veggies (+ green smoothies if you like).

— no junk/processed food/trans fat.

— no eating after 8 pm.

SKINCARE

— be clear on your skin type (oily, dry, combination, sensitive).

— once you're clear, use these accordingly- cleanser, toner, targeted serum, eye cream, moisturizer, sunscreen (≥50 spf).

— keep your bedding clean as well.

— no picking of skin on your lips, cuticle etc.

— gua sha to help improve blood circulation and lessen toxins.

— cold therapy may take three to five minutes of being uncomfortable, but your energy levels will be boosted for the rest of the day.

— remove makeup before you go to bed.

BODY CARE

— shower every day.

— exfoliate 2x a week.

— use body lotion (shea butter/aloe vera gel/coconut oil).

HAIR CARE

— wash hair 2-3x a week

— oil your scalp 2x a week, at least 3 hours before shampoo.

— hair mask 1x per week.

— never brush wet hair.

— use silk pillow case.

HYGIENE

— brush your teeth 2x a day, clean tongue and the roof of the mouth daily.

— floss daily.

— cut your nails 1x a week, never remove the cuticles.

— glycolic acid under arm for odor and discoloration.

— never use soap on your coochie.

Mental Glow Up-

MINDSET

— set clear goals- define and breakdown your aspirations.

— start your mornings with positive affirmations.

— surround yourself with uplifting content and people.

— be shamelessly selfish to your career and mental health, remove anyone or anything that doesn't align with your priorities and wellbeing.

— boost your brain health by these 4 neuroscience tools:

difficult first: start your day with the most difficult task (cortisol and dopamine are high in the body meaning that your body/mind is primed to work).

rest your eyes: introduce a micro-pause after learning by resting/closing your eyes - will help retain information better.

tomorrow's worries: write tomorrow's to-do list before bed as it is proven to be effective in helping you fall asleep.

find time to play: engage in low-stake play. can be anything you find fun but where the outcome doesn't matter (induces neuroplasticity + reduces stress).

MIND

— meditation might take as low as ten minutes, but your focus will be improved for the rest of the day.

— no social media after waking up and at least an hour before bed.

— keep aside 1 hr of time to read daily! reading a new book may take five hours, but you will keep the knowledge forever.

— journaling, gratitude.

— digital detox once a week or for 12 hours.

— limit unnecessary screentime, unfollow or cut off people you don't want to see.

JOURNALING

— choose a regular time each day to journal, making it a part of your routine.

— find a quiet, comfortable place free from distractions. light a candle if you want.

— allow your thoughts to flow without censoring or editing.

— write about your feelings and emotions to understand them better. write about things you are thankful for to boost your mood. write about your short-term and long-term goals. identify what triggers certain emotions or reactions

— set a timer for 5-10 minutes and write continuously during that time.

— reflect on both positive experiences and challenges.

— make lists, journal your thoughts on these questions.

— journal at night to clear your mind before bedtime, because emotions and thoughts lose their power once we acknowledge them.

— a gratitude practice may take five minutes, but your mindset will be shifted for the rest of the day.

AFFIRMATIONS

— customise affirmations to your needs.

Personal Life-

WEEKLY TASKS

— initiate small changes: begin with small, manageable tasks such as making your bed or cleaning your room every sunday.

— celebrate your success: reward yourself when you achieve your goals or have a consistently productive week. consider treats like buying flowers for yourself or watching your favorite show.

DAILY WORK

— set achievable goals: establish realistic goals for the day, week, or month ahead.

— track your progress.

— organise your work space, declutter your shelves etc.

— embrace the power of lists: keep a list of tasks to be done and their deadlines. this way, you start each day with a clear plan. to make it visually appealing and motivating, consider using productivity apps like evernote, habit tracker, or notion.

PRODUCTIVITY TIPS

— wake up early.

— plan ahead everything, do scheduling. you can use:

google calendar / notion / tasks .

— if the task takes less than 2 minutes to finish, do it immediately.

— countdown rule, if you are procrastinating, count 1-2-3-4-5 and jump.

— start slow, don't rush and try to do everything at one time.

— follow a proper routine, use app locks based on screentime.

— pomodoro technique, 25 min work, and 5 min break.

— schedule longer break times as well e.g 30 min nap.

[fitnessmantram]

Yoga Exercise to Improve Your Posture#shorts #yoga #posturetips #posture...

The Power of a 28-Day Workout Challenge

[freeonlineworkouts]

What Exercises Are Best to Improve Posture?

[4theitgirls]

all about mobility

what is mobility & how is it different from flexibility?

mobility is the ability of the joints to move through their full range of motion, while flexibility is the ability of the muscles to temporarily stretch.

why do mobility training?

there are many different benefits of mobility training, including:

increased flexibility

reduced risk of injury

improving joint & muscle health

improving range of motion

improving posture

gaining muscle strength

balance & stability

reducing pain & stiffness in the body

when should i start?

now! there’s a common misconception that you shouldn’t need mobility training until you are in your later years and your mobility starts to decline, but mobility training is useful no matter your age. in fact, the sooner you start, the less mobility & joint problems you will experience as you age.

how often should i train mobility?

mobility training is safe and beneficial to do daily, but ideally, you should try to train mobility at least 5 times per week for at least 5-10 minutes each time.

routines:

10 minute mobility workout by growingannanas

10 minute mobility for neglected joints by julia.reppel

15 minute daily mobility routine by julia.reppel

15 minute mobility stretch by growingannanas

20 minute slow mobility & stretch by julia.reppel

20 minute full body mobility warm up by leanbeefpatty

20 minute spinal mobility by julia.reppel

20 minute mobility workout by julia.reppel

20 minute rest day mobility flow by julia.reppel

20 minute pilates x mobility by julia.reppel

20 minute full body mobility by julia.reppel

25 minute full body stretch & mobility by madfit

25 minute mobility workout by julia.reppel

25 minute yoga for mobility by jess yoga

25 minute rest day mobility by julia.reppel

25 minute low impact mobility workout by julia.reppel

25 minute mobility workout by marie steffen

30 minute full body primal mobility by julia.reppel

30 minute primal mobility workout by julia.reppel

30 minute mobility yoga for athletes by charlie follows

30 minute beginner-friendly mobility flow by julia.reppel

30 minute mobility workout by fitness__kaykay

30 minute active recovery workout by heather robertson

30 minute core strength & shoulder mobility by heather robertson

35 minute yoga fusion workout by heather robertson

40 minute mobility & dynamic stretching by heather robertson

40 minute abs & hip mobility by heather robertson

40 minute core strength & back mobility by heather robertson

40 minute core strength & mobility by heather robertson

40 minute core & shoulder mobility by heather robertson

40 minute abs & mobility by heather robertson

44 minute core & full body mobility by heather robertson

[knowingovert]

Virabhadrasana

Virabhadrasana, also known as Warrior pose, is a powerful standing yoga asana that is practiced in many styles of yoga. The pose is named after a warrior in Hindu mythology, Virabhadra, who was created by Lord Shiva to avenge the death of his wife. According to legend, Virabhadra emerged from a lock of Shiva's hair and was armed with a thousand arms and fiery eyes. The pose is believed to represent the strength, power, and courage of this warrior and can be a powerful tool for cultivating these qualities in one's own life. Including Virabhadrasana in your yoga practice can provide a range of physical, mental, and emotional benefits, from strengthening and toning the body to promoting confidence and reducing stress.

Virabhadrasana, also known as Warrior pose, is a powerful standing yoga asana that is practiced in many styles of yoga. The pose is named after a warrior in Hindu mythology, Virabhadra, who was created by Lord Shiva to avenge the death of his wife. According to legend, Virabhadra emerged from a lock of Shiva's hair and was armed with a thousand arms and fiery eyes. The pose is believed to represent the strength, power, and courage of this warrior and can be a powerful tool for cultivating these qualities in one's own life. Including Virabhadrasana in your yoga practice can provide a range of physical, mental, and emotional benefits, from strengthening and toning the body to promoting confidence and reducing stress.

Read More...

[lcvemiyuki]

pilates workout | ushijima, hq

𓂃𓂃𓂃𓊝 ࿐𓂃𓂃𓂃

content: ushijima asks you for help on improving his core and balance

warnings: timeskip!ushijima x reader, established relationship, just a tad suggestive, fluff

characters: ushijima

word count: 502

a/n: you can tell how much i've been thinking about this😅...ushijima’s muscles go brrrrrr

𓆝 𓆟 𓆞 𓆝 𓆟

“Toshi—no, you have to tighten your core more.”

You were determined to support your boyfriend, so when he asked for advice on strengthening his core and enhancing his balance, you took it as your mission. You were aware of Ushijima’s resolve and aimed to match it.

“Mm,” he grumbled, acknowledging your guidance as he adjusted his arms, moving back into the planking position.

Despite his incredible strength, the strain in his muscles was visible as he struggled to maintain his posture. His wide shoulders trembled slightly, and sweat trickled down his temple.

Circling him, you focused on making sure his workout was effective. “C’mon, just thirty more seconds. Keep your arms straight.”

As his hips began to sag again, you sighed lightly and crouched beside him. Gently, you placed your hands on his waist, feeling the warmth of his skin. “Here, like this,” you said softly, guiding his hips back into position.

His quietness was telling, the occasional nod indicated he was taking in your instructions. You could sense the effort in his muscles.

“I should add this to my workout schedule,” he stated, his voice steady despite the exertion.

“To spend more time with you,” he added sincerely.

Leaning in, you whispered, “I’d like that.” His words pulling on your heartstrings.

Your hands stayed on him a little longer as you looked into his olive-green eyes.

The sound of your phone alarm shattered the moment. Yet, the warm feeling lingered even after you turned it off.

Ushijima gently reclined on the yoga mat, the fabric sticking to his sweaty skin. He lay flat on his back, drawing deep, steady breaths. His powerful arms moved behind his head, veins bulging as he began to cool down.

You brought him a small, white towel and crouched near his head. Wiping the sweat from his forehead, you leaned in closer, pressing a quick, affectionate kiss on his forehead.

“Your reward,” you whispered, smiling at him.

His eyes opened slowly, meeting yours with an intensity that quickened your pulse. His gaze traced your features, saying more than words could.

His chest rose and fell rhythmically, his body glistening under the soft light. The sight was mesmerizing as your peripheral vision caught a glimpse of his waistband, which hung low enough to reveal the two sculpted grooves that trailed even deeper down.

Ushijima reached up, the back of his hand brushing against your cheek. “Thank you,” he murmured.

“Anytime,” you replied softly, your heart racing as you hoped the warmth blossoming on your cheeks matched the heat of his hands.

There was a certain part of you, a hidden, daring side, that wanted to push him even further, just to see more of the sight of him now— sprawled out on the floor taking deep, heavy breaths.

A playful smirk crossed your face.

“What’s with the face, my love?” Ushijima’s deep voice pierced your bubble of thought.

“Oh! Nothing,” you assured him. “Now,” you clasped your hands together, “let’s continue, shall we?” you suggest, blinking innocently.

𓇼𓆉𓆝 𓆟 𓆞 𓆝 𓆟 𓆉𓇼

want more?

⤷ masterlist.

[divyyoga]

10 Incredible Benefits of Tadasana for Your Mind and Body

Presentation: Understanding Tadasana (Mountain Posture) Tadasana, moreover known as Mountain Posture, is one of the foremost crucial and fundamental asanas in yoga hone. The title Tadasana is determined from two Sanskrit words: “Tada” meaning mountain and “Asana” meaning posture. This straightforward however effective posture shapes the establishment for numerous other yoga stances, making it a…

[itzabouthealth]

I. Introduction

Hunchback posture, also known as kyphosis, is a common problem that affects many people, especially those who spend a lot of time sitting or staring at a computer screen. This type of posture is characterized by a rounded upper back and shoulders that are hunched forward.

Not only is hunchback posture unsightly, but it can also lead to a host of problems, including back pain, neck pain, headaches, and even breathing difficulties. It’s important to correct hunchback posture as soon as possible to prevent these issues from becoming chronic.

In this guide, we’ll discuss the causes of hunchback posture, how to correct it, and tips for maintaining good posture. By the end of this guide, you’ll have the tools you need to improve your posture and reduce the risk of pain and discomfort.

II. Causes of Hunchback Posture

There are several common causes of hunchback posture. These include:

A. Poor posture habits: Slouching, slumping, and sitting with poor posture can all contribute to hunchback posture.

B. Weak core and back muscles: Weak muscles in the core and back can make it difficult to maintain proper posture.

C. Prolonged sitting: Sitting for long periods of time can cause the

III. Using Adjustable Yoga Sticks for Posture Correction

Adjustable yoga sticks can be an effective tool for improving posture and correcting alignment. By providing a visual cue for proper alignment and helping to engage the correct muscle groups, yoga sticks can help to promote a healthy and balanced posture.

One way to use yoga sticks for posture correction is by using them as props in various yoga poses. For example, in a standing forward bend, a yoga stick placed vertically behind the legs can help to ensure that the back is straight and the shoulders are relaxed. In a downward facing dog, a yoga stick parallel to the legs can help ensure that the hips are level and the spine is in a neutral position.

Another way to use yoga sticks for posture correction is by using them as a guide for exercises that target specific areas of the body. For example, by placing a yoga stick on the back and ensuring that it stays in contact with the spine during exercises such as a plank or a bridge, one can work on strengthening the core muscles that support the spine, which can help to improve posture.

It’s important to note that using yoga sticks for posture correction should be done under the guidance of a qualified yoga instructor or physical therapist. Improper use of yoga sticks can lead to injury, so it’s essential to learn the correct form and technique before attempting to use them on your own.

Additionally, Posture correction is a gradual process, and it’s important to practice regularly and be consistent with your yoga practice. It’s also important to be mindful of your posture throughout the day and make adjustments as needed.

In conclusion, Adjustable yoga sticks can be an effective tool for improving posture and correcting alignment. By providing a visual cue for proper alignment, and helping to engage the correct muscle groups, yoga sticks can help to promote a healthy and balanced posture. It’s important to use them under the guidance of a qualified instructor and to practice regularly and be consistent. With consistent practice, you will start to notice improvements in your posture and overall body alignment.

Another benefit of using adjustable yoga sticks for posture correction is that they can help to increase flexibility and range of motion. When used as a prop, yoga sticks can help to deepen a stretch and increase the stretch on specific muscle groups. Additionally, by using a yoga stick as a guide for exercises, one can work on increasing flexibility in specific areas such as the spine or the shoulders.

IV. Where To Buy The Adjustable Yoga Sticks

Warning: Remember to buy Adjustable Yoga Sticks from their official website otherwise you can get scammed

Click Here To Buy It From Their Official Website

[elicathebunny]

HEALTH SHOULD ALWAYS COME FIRST! PRIORITISING HEALTH BEFORE EVERYTHING ELSE TO LOOK GOOD + FEEL GOOD.

People always leave out the basics when it comes to trying to improve their looks. Prioritising health is so important before going in and tempering with your body. Your base is what you work with and you can definitely level up with what you've got naturally.

DIET

Your diet also depends on what your goals are. Someone who wants to build muscle will obviously eat differently from someone who just eats relatively healthy. So identify what your goals are and work your meals around that.

Here are some videos to give you a better insight: HOW I LOSE FAT AND KEEP IT OFF MEANS, WORKOUTS + EVERYTHING ELSE PROTEIN EXPLAINED, STRENGTH, MUSCLES, FAT LOSS & ENDURANCE HOW METABOLISM WORKS

Diet not only makes you feel better from the inside, but it also reflects on your outside. Your skin is a huge display of how you eat.

When you consume junk food, it can show up on your skin as breakouts or dullness. Your skin is one massive organ which soaks up everything put onto it and reflects everything you put inside your body. Fix the problem from the inside before getting confused about why your skincare routine isn't working.

FITNESS

Again, your fitness will differentiate from your goals. So work out your goals and make a plan around that. There are so many forms of fitness, some more intense than others and with different results. Working out in general is good for you, our bodies are meant to move. So even if you don't have a goal, staying active is always recommended.

HOW TO CREATE THE PERFECT WORKOUT PLAN

THE BEST WAY TO GAIN MUSCLE, SCIENCE EXPLAINED SIMPLY

Low-intensity workouts:

Yoga: Focuses on flexibility, strength, and relaxation through various poses and breathing techniques.

Pilates: A low-impact exercise method that strengthens muscles, improves flexibility, and enhances posture.

Walking: Simple yet effective, walking is a great way to improve cardiovascular health and boost mood without high impact.

Swimming: Provides a full-body workout with minimal stress on joints, making it ideal for people with joint issues or injuries.

High-intensity workouts:

HIIT (High-Intensity Interval Training): Alternates between short bursts of intense exercise and brief recovery periods to maximize calorie burn and improve cardiovascular fitness.

CrossFit: Combines elements of weightlifting, interval training, gymnastics, and other exercises to build strength, endurance, and overall fitness.

Sprinting: Short, explosive bursts of running at maximum effort, often performed in intervals for cardiovascular conditioning and leg muscle strength.

Circuit Training: Involves moving through a series of exercises targeting different muscle groups with minimal rest in between, combining strength training and cardiovascular exercise.

These are just a few examples, but there are plenty of other workout styles out there to explore depending on your preferences and fitness goals. Walking every day is just a simple way to stay toned.

SLEEP

Sleeping is important for rest and recovery after workouts and energy-consuming activities. Sleep is needed for the brain to function, mood regulation and performance + productivity. Lack of sleep deprives you of all of these things, so getting your beauty sleep is absolutely needed.

School-age children (6-13 years): 9-11 hours per day.

Teenagers (14-17 years): 8-10 hours per day.

Young adults (18-25 years): 7-9 hours per day.

Adults (26-64 years): 7-9 hours per day.

HYGIENE

Upkeeping good hygiene is always needed anyway. Making sure you are clean (smelling good is a plus). Make sure you always wash your hands and take daily showers to remove any dirt on your body (clean those feet and your back well, don't forget them!). Taking care of your oral health must not be forgotten. Oil pulling and brushing your tongue for a healthy mouth. Make sure your hair is also getting the attention to keep it as healthy as you possibly can make it (this also depends on diet). Doing the extra things like spending time on your nails (making sure there isn't that stuff underneath them), making them pretty.

BODY CARE ROUTINE | FOR SMOOTH & GLOWING SKIN, TREATING KERATOSIS PILARIS, SHOWER ROUTINE

ENVIRONMENT

Having a stress-free environment is obviously the best to thrive in. But clearly not even being lucky enough to live like that constantly. So make sure you have that space to be on your own and have some alone time to really recharge. Keeping your space clean for a clear mind. Surround yourself with like-minded people and really set boundaries for those who prey on your mental clarity (energy vampires). Spending time in nature is one of the best ways to detach, rest time should not equal spending time on your devices. Let go and truly let yourself decompress. Mental health will improve how you carry yourself.

EMBODY YOUR POTENTIAL.

[gladiatorcunt]

- GUESS | XIII.

you wanna guess the color of my underwear, you wanna know what i got going on down there

cw: kinktober prompt (ass worship), yoga trainer!oikawa, fem reader, rimming, body hair, scent & piss mentions, light implied yandere, public sex (?), hinted possibly one sided iwazumi x reader, light dub con, mentions of fisting, implied that oikawa’s been into reader from the start, semi obsessive behavior, porno plot, self degradation, food play mention

please do not repost, translate, or feed this work to ai

kinktober 2024

“Mmh, just like that cutie, lift those hips up for me.”

You’ve been coming to the new yoga class that just opened up at the gym for a while now, a couple months a few times a week, you’re a bit of a homebody otherwise and yoga is the one physical exercise you don’t mind doing often. You like being flexible, able to bend your body in shapes and ways another person would have a harder time doing. And you’re not having sex, so any physically strenuous activity that leaves you sore until you’re put back together by your healing body does wonders for you.

Plus you like the way the leggings hug your well endowed assets, so do a lot of the men in the gym. You wear the form fitting workout clothes for yourself first and foremost, but you can’t lie that a little attention from afar (sometimes too close up by one of the trainer’s usually steps in to help you) boosts your ego. If there’s one thing in life you have to be proud of, at least you have your ass. Squishy and round, jiggles when you walk and never disappoints you unlike everything else in your life.

The same ass that’s raised high in the air in front of your yoga trainer, a more than handsome man in his late 20’s with wavy milk chocolate colored brown hair and a smug twinkle in his eye that’s connected to his smarmy always on his face (even when he seems pissed) grin. You’ll never forget the confidence in his posture, standing tall at the front of the class and introducing himself. Tooru Oikawa, just moved here from japan, his best friend owns the place so it wasn’t too much trouble to get hired, and SO excited to start this journey with you all!

You’ve stayed at the back since then, anxiety swirling in your belly when he’d make the rounds to correct your forms and check on you all. But he’d only pass by with a brisk touch to your back and a ‘good job’, maybe a semi solid pat if you were one of only ones who had a good form, and not to brag, but that’s been the case on more than one occasion.

Now you’re undergoing a little one on one session, he asked you to hang back, noticing you’ve been holding yourself back. You’ve never made much of an effort to talk to him and despite the fact that you’ve never needed this kind of focused attention, he’s been feeling a bit bad that you keep to yourself so much. He doesn’t bite you know, not unless you want him too.

It’s an odd flirtation, something you’ve noticed he never does with anyone else in the class. Oikawa’s attractive enough that you’d balk at him abusing his privilege to drown himself in quickies in the gym’s showers, as off putting as it’d be. But he’s very professional, chuckling at one of the older women making a pass at him and politely turning her down.

So you got in your own head and knew that since there was always room for improvement, surely there must be something he could help you with. So here you are, going through basic poses first before he pushes you into the more advanced ones. You told him that other than increasing your flexibility, you weren’t really sure what other areas would be best for you to get better at.

Oikawa smiled and squeezed your shoulder, no worries, he’ll walk you through a little assesment mini program. Since you mentioned not having done yoga seriously until now, there could easily be something you didn’t even realize needed to be attended to!

“Remember, we want to really feel that stretch, arch your back and lower your head. Breathe in, breathe out.” He instructs, settling a wide palm on your lower back. “That’s it, good girl.”

He’s so close, if you backed up to regain your footing your ass would press up against his bulge. Not that you can tell if he has one right now, but you’re kind of hoping he does. It’s just another part of the fantasy, that’s all this is, you tell yourself. You’re going to soak up the attention, make more small talk as you gather your things and leave, and sit at home suffocating your vibrator until your legs turn into jelly.

“Am I doing this right? My legs feel stiff.” You shift your weight from side to side, your hips gently sway, you could be too in your own head but having Oikawa’s pretty eyes scrutinizing every detail of your body is fucking with your confidence.

He hums, a trail of heat sizzles down your back as he slides his palm down to cup your hip. “If something seems off then it probably is, just widen your stance and put your feet further apart, loosen up your hips. You’re definitely a little tense, cutie.”

Okay so he’s definitely flirting with you, but you don’t startle and shoot back up so you can get out of here. Instead you internally cringe at the squeaks your yoga mat produces, adjusting your ankles to line up more with your shoulders. You keep breathing, in and out, letting your energy flow through your limbs as you maneuver them into the different positions.

Oikawa Tooru burns like a furnace in hell, you realize. Despite having a firm grip on your hip, he’s standing a respectable distance away from you as you bend over. You can still feel the heat radiating from him, his sleeveless muscle tank and his black shorts.

“I think that’s better. Sorry, it's hard for me to relax, I guess.”

“No worries, I totally get it, you do seem like the type to be wound up but that just means we get to unspool your thread and unravel you so we can get to the start and rebuild.” His free hand curls around your other hip, his thumbs absentmindedly stroke the crease where they disappear into your thigh.

This private coaching session is steadily becoming what you’re afraid of, and so horny for you could shoot off into the sky like a soda bottle chocked full of mentos. You didn’t notice when Oikawa got even closer, his blunt hip bones cradling your ass in between them. Could he just be weirdly, and grossly in most people’s eyes, friendly? Does he even see what he’s doing as being the tentative first step into fucking you in a public gym yoga studio?

“Um, yeah, thank you by the way. I’ve felt so much better since I’ve started taking your class, you’re a lifesaver even if I still have a lot to learn.”

“Oh, we all do, including me, believe it or not. I remember you from back then you know, so shy and fidgety, like a baby bunny.”

“You’ve really filled out too. Excuse me for saying this but I know this ass wasn’t always like this, so pretty and plump.” Toned hands drag over the swell of your cheeks, not digging in and kneading the globes, only ghosting their touch along the clothed flesh.

You subconsciously wiggle your hips, Oikawa’s breath hitches behind you, and that is perhaps the most monumental thing you could have achieved today. Flustering the man who gets hit on a billion times per day and gives it back tenfold, a competition of who can keep their cool, that’s how he operates in most things you guess. Like he’s always competing against somebody even if they don’t know, and he just has to win or it’ll be an ugly spot on his record. A record only he keeps and only he sees, but you sense that that’s more important to him than anything else.

“Oh, thank you. I just do a lot of squats every morning and every night after class, nothing crazy. Yoga’s the only other kind of workout I do consistently, anyway.” You're still in what feels like a perverted version of downward dog, briefly taking stock of the strain in your legs now trying to hold the position.

Oikawa makes a surprised sound, “Really? You have such a great body, I’m shocked you’re not a gym rat like me and all my buddies. Some people are just lucky, huh cutie?”

He says it, humble and charming, like he doesn’t also consider himself one of those people. Your cheeks heat up at the idea of a musclehead like Oikawa complimenting your curves, your chubby gathering of fat even in places some people would find ugly, your wideset bones and plush tummy.

A pin drops, “Alright. I think you’ve been in that position long enough, why don’t you go ahead and lower your knees into the table top pose, bring your head up slowly and remember to breathe. In, out, good girl.”

His hands guide your hips down, he steps back to let you settle your knees on the mat. You hear the foam sink behind you, he’s sort of kneeling too, halfway sitting on his legs, the backs of his feet facing the ceiling. Oikawa looms over you like this too, he has a presence you can be lost in before you actually see him, which you definitely can in the wall to wall mirror in front of you. The yoga class was a dance studio before Iwa decided it didn’t fit with his vision, you remember Oikawa telling you all on his first day.

He must feel your wide eyed stare, because he looks up too and suddenly you’re locked in a charged moment.

Neither of you says anything as his feather light touches on your ass become firmer, he’s outright groping you and pulling you back to be flush against his crotch.

He grinds his half hard bulge against you, keeping eye contact with you through the mirror.

“I can’t believe it’s taken you this long to notice me, cutie. Been wanting to do this for so long, you have no fucking idea.” He huffs, adjusting his clothed cock to rest between your cheeks. “You’re so hot, every time I saw you bend over I wanted to cancel class and take you right then and there.”

You gasp and rock back into him, shaking your hips and digging your knees into the mat. You have half a mind to look around the room for the camera and porn filming crew but reality is clearly stranger than fiction, your hot yoga trainer’s stiff cock is sandwiched in your ass crack.

He takes his sweet time dragging his length up and down, the tip catches in the divot of your leggings where your hole is, you’re a little disappointed that he’s not humping you like a rutting dog but you suspect that that’s part of the fun. Oikawa knows you want him so bad that he’ll restrain his urge to fuck you through the floor all the way to the center of the Earth just so you can endure some teasing. You’re so shy and withdrawn but those girls are usually the best kinds of freaks, all he’s doing is bringing it out of you, call it another one of his famous coaching methods.

The door’s locked, so if Iwazumi catches on to what’s happening and tries to rain on your parade, he’ll have to listen to a symphony of moans and slick sounds of bare sweaty flesh slapping against bare sweaty flesh. Oikawa laughs and tells you that Iwa’s been eyeing you too, when you check in at the front desk, when you’re getting water, when you head into the changing rooms to get ready for his class, it’d be helplessly cute if you weren’t already taken. Or, you’re gonna be, at the very least.

“When we’re done, I'll clean you up with my tongue and we can go on a little date. I can take you out properly this weekend but I'd hate for you to think that I was just trying to hit and quit it. I’m not the type to pump and dump, not anymore.” He speaks into the divide of your ass cheeks, having sunk to floor fully and doing some bending over of his own to be at eye level with your lower half.

You bite your lip when he starts nipping at you through your leggings, he smiles into the fabric and bites down harder, soothing the sting with slow licks. Oikawa kisses all over the swell of your behind, sniffing the scent of your perspiration and your body oil in between, medicinal vanilla and natural musk. You can see him hump the mint green yoga mat as he reaches up to hurriedly tug your leggings down enough to expose your ass. Your black thong frames it perfectly, but Oikawa pulls them off too and stuffs them under the waistband of his shorts.

He groans at the sight of your bare skin as it bounces free to say hello, taking a handful of each cheek and squeezing the life out of them, the thick flesh bulges between his fingers so he swiftly smacks each one, for tempting him and making his cock so hard it could explode into a blood filled mess of cum and sticky pubes in his pants. You cry out, rocking forward only to be immediately pulled back so he can keep kissing your ass.

He dotes on it like he would your face or mouth, almost giggling before and after quick pecks that develop into long slurps at your rim. He runs the tip of his nose over the hair on your crack, wetting it in messy swipes of his tongue.

“You taste so fucking good, baby, better than pastry i’ve ever had, and believe me, you don’t even want to know how much money i spend at the bakery across the street from my apartment. You’d love it.” He moans, saying hello to your winking hole by dotting barely there kisses right in the center before toying with you, dipping the tiniest bit of his tongue in your walls, then dragging his saliva all over your pucker. “It’d be fun to eat something off you, we could make a date out of it. Go up to the counter and pick which ones would taste the best when I eat it off your fat ass, but I think they’d all be amazing, don’t you?”

You nod rapidly and throw your ass back on his tongue, burning in shame with every smug laugh and grunt as Oikawa beats around the bush so to speak, doing everything under the sun with your ass but properly eating it. You wish you were in your shitty apartment, sitting on his face and drowning out the sound of your arguing neighbors with your slutty moans. He looks up from behind you to check on how you’re doing, and thank heavens because he finally buries his face in your ass and slurps at your puckered hole.

You lose yourself to the experience, feeling his wet tongue fuck into your ass hole and carve out little pieces of you for himself. He pays zero attention to your pussy, which is why it’s so wet and dripping onto the mat beneath you, it’s like he’s too obsessed with your thick globes to even notice, but you don’t hate it. It’s hot to have a guy be eye socket deep in your ass but also have him neglect where you really need his attention, there’s a dichotomy between being the mousey way you’ve gone about your life and the whorish behavior this man is urging you to consider.

You looked fucked out already, hair all over the place from how much you’ve messed with it and lips dropping open on drawn out squeals and whines. Oikawa is eating your ass out like it’s his main job, the one he puts in overtime for and goes above and beyond to be employee of the month at. He thrusts his tongue a few more times before apparently deciding that’s not enough and slipping in one of his absurdly long fingers alongside it.

You whimper, clenching around both as you just sit there in that damn table top pose and let a man you barely know play your ass like a well oiled fiddle. He shakes your cheek in his hand as he digs his tongue into you, delicately fingering your hole until it goes slack enough for him to insert another. You’re impossibly tight, as much as your clit is howling for it you know perfectly well that any serious penetration isn’t possible. From the impressions you got, Oikawa’s packing enough to tear you until you bleed if you don’t use lube or prep thoroughly beforehand, which you’d do anyways but it’s a shame.

Your clit throbs painfully but Oikawa pulls back with a gulp of air to level you with a warning look in the mirror, which only gets you wetter, you twitch again because he’s one of those. There’s a brief flicker of defiance, you could pout and touch yourself anyway, you don’t owe this ridiculously attractive man anything and he’s the one motorboating your ass cheeks and not the other way around, so shouldn’t you be the one in charge?

Then his eyes darken, you get another sharp smack and you table the discussion for some far off occasion.

Oikawa smiles, gently kissing the apple shaped swell of both of your cheeks, “See, I know from your time here that you can be such a good listener, you’re so sweet for me, I know it. You can’t hide that from me just because you want to throw a fit, I said we’d get to know each other afterwards, didn’t I?”

You scoot your ass back in apology, silently begging him to get back to it. He must really be horny too because he dives straight back in, groaning into your rim and french kissing your hole. The hand not doing its best to push its entirety into you kneads your fleshy ass cheek, molding it like dough and separating it from its twin, giving him easier access to your pucker. He ‘tsks’ not even a second later, crooking his two fingers and letting go off your cheek, humming in contentment when it bounces against his face and he’s smothered again.

He wonders if you’ll let him fist you, give you a unique one of a kind rose to swoon over and keep tucked away inside you later, the perfect first date gift from your future boyfriend.

You can even do couples yoga in the morning after your first night together!

“Let’s see if you can cum just from getting your ass played with.” Punctuated by a fourth finger sliding into the knuckle in your ass, he scissors his fingers to stretch you out and playfully acts like he’s gonna sink his whole fist in, pulling out his fingers to curl them into a ball.

The barest hint of blunt pressure on your hole sends a flood of your juices down his arm, smelling somewhat pissy which gives Oikawa truly the most impish grin imaginable.

[fitnessmantram]

Exercise to Strengthen Upper back and Improve posture || #shorts || #vir...

Exercises to Strengthen Upper Back and Improve Posture

Frequently, poor posture, improper exercise, or a lack of exercise can cause this imbalance and weakness. Poor posture while working at a desk for most of the day may make muscles weaker and make the muscles in the upper back and between the shoulder blades longer.