Diet is crucial when it comes to managing high cholesterol. Eating the wrong foods will tip your health into bad shape, while eating the right foods can put you on the best path for longevity. The NHS confirmed you can "lower your cholesterol by eating healthily and getting more exercise". As certified by the national health body, if you'd like to lower your cholesterol levels the best type of fish to eat is "oily fish".

However, don't go overboard, eating more than two portions of oily fish per week can actually do some harm.

For example, oily fish can contain "low levels of pollutants that can build up in the body".

In addition, try to avoid eating too much of the following white fish for the same reason:

Getting a cholesterol test at the doctor's will inform you of the following:

Together, these figures taken from your blood sample will give you a clear picture of your health.

The total amount of cholesterol tell you how much "good" and "bad" cholesterol is in your blood.

"Good" cholesterol i.e. high-density lipoprotein (HDL) cholesterol reduces your risk of heart problems.

"Bad" cholesterol i.e. low-density lipoprotein (LDL) cholesterol - increases your risk of heart problems.

Triglycerides are a "fatty substance similar to 'bad' cholesterol" in the blood.

As a general guide, here are the "healthy levels" of cholesterol:

"The levels you should aim for might be different. Ask your doctor or nurse what your levels should be," said the NHS.

In addition to eating oily fish, also make sure you're cutting down on "fatty food".

Fatty foods include the following:

As well as being mindful of your diet, high cholesterol really does come down when you make regular exercise part of your lifestyle.

People are encouraged to do at least 150 minutes of exercise each week, which can include walking or cycling.

"Try a few different exercises to find something you like doing. You're more likely to keep doing it if you enjoy it," said the NHS.

It'll also help not to smoke and to cut down on any alcohol in order to reduce cholesterol levels.

See more here:
High cholesterol: The best fish to help lower levels of 'bad' cholesterol - Express

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A pedometer is a small device that a person can wear to count their steps. Wearing one can encourage a person to move more, allowing them to track their progress and set attainable goals.

In a world where many people are in lockdown due to COVID-19, are limited in their activity choices, are working from home, and are preoccupied with many other things, it can be hard to get up and move regularly.

Even outside of the pandemic, an increasingly sedentary workforce means that many people do not exercise regularly. Sitting at a desk all day can take a toll both mentally and physically. Walking more can get a persons blood pumping and improve their overall health.

However, it is not always easy to find the motivation.

A pedometer is a small device that counts a persons steps. Typically, a person attaches a pedometer to their clothing. Using a pedometer can encourage a person to move around more, track their progress, and set attainable goals.

When shopping for a pedometer, a person should look for accuracy, an easy-to-read display, and a user-friendly interface.

This article looks at the benefits of step-counting with a pedometer and lists four highly rated pedometers to consider.

A pedometer is not a magic bullet, but it can help people increase their daily activity levels, which will improve their health.

Participants in a workplace study from 2019 said that pedometers helped them improve their physical activity levels. It is important to note this study did not have very many participants and the researchers followed them over a relatively short period.

However, a long-term health study published in 2019 suggests that short-term, pedometer-specific physical activity programs may provide long-term health benefits.

Research also suggests that taking more steps in a day can reduce anxiety, depression, fatigue, and anger levels, in addition to lowering body weight.

In a recent review of studies, results suggest that walking even just 1,000 more steps per day may lower overall mortality.

Learn about different types of step trackers here.

Here are four well-reviewed pedometers. Each has a range of features that may appeal to people with different needs.

Please note, the writer has not tested these products. All information is research-based.

3DActive sell a range of fitness-related products, including resistance bands and pedometers.

This small step counter is available in three colors and features a clear display with large-font text. It is a very simple and straightforward product that a person can use straight out of the package.

The company say it contains a 3D Tri-Axis sensor for accuracy, and people can wear it in any position to record steps. A built-in clip allows a person to attach it to their clothes.

It also features a long-lasting battery and goes to sleep when not in use to conserve battery power.

The 3DFitBud Simple Step Counter by 3DActive is available for purchase online.

Realalt is based in the United Kingdom company and sells two different pedometers. Its products are inexpensive and straightforward.

This uncomplicated pedometer from Realalt features a large display and a long battery life of up to 12 months. It is available in five different colors.

The company say this pedometer is easy to use and has a built-in 3D Tri-Axis sensor to record step count accurately. Users can choose to view their distance statistics in miles or kilometers.

The tracker also provides other information, such as calories burned and exercise time. It can store up to 30 days of step count records due to its onboard memory.

The Realalt 3DTriSport Walking 3D Pedometer is available for purchase online.

Omron is a trusted brand in the health product space. They sell a variety of health-related products, including blood pressure monitors and pedometers.

This Omron pedometer only has three buttons, each with a helpful visual icon for reference. It records step count, calories burned, and distance walked.

According to the company, people can view up to 7 days of recorded information using the memory function. It is also ultra-lightweight, so it is barely noticeable when a person wears it.

The Omron HJ325 Altiva Pedometer is available for purchase online.

Fitbit is an established brand in the health and wellness space. Their trackers are ideal for people who want to keep close tabs on their health metrics and want an intuitive app and user interface experience.

The Fitbit: Health & Fitness app is available to download for free from the Apple App Store and Google Play.

According to Fitbit, this wrist-based unit measures activity minutes, steps, calories burned, and heart rate. It lasts up to 10 days on a single charge. It also tracks sleep metrics and has a swim-proof construction.

This device is a fitness tracker and pedometer wrapped into one. It is a good choice for people who might want additional health metrics besides step count data.

The Fitbit Inspire 2 is available for purchase online.

If someone needs some encouragment to move more during the day, a pedometer might provide motivation.

A quality pedometer can provide accurate step counts and help people track and reach their movement goals.

If someone has been sedentary for a long time, they should start slowly and gradually increase their step count to ensure success in the long run. A person with a health condition may want to speak to their doctor before starting a walking routine or any other fitness regimen.

Please note: Medical News Today do not imply warranty of fitness for a particular purpose or endorse this application. This app has not been evaluated for medical accuracy by Medical News Today. The Food and Drug Administration (FDA) have not approved it unless otherwise indicated.

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What are the best pedometers? Learn more here. - Medical News Today

If you're looking to shed some weight, you'll need the right set of tools, which includes practical diet tips, workouts that get your heart pumping and build muscle, and a positive attitude to get the results you're looking for. We know, it sounds like it can be a lot to take on, which is why you want to start out with easy weight-loss hacks.

Luckily, there are a couple of simple and effective ways to lose weight that dietitians recommend for a safe and healthy weight loss journey that can provide sustainable changes long-term. No "fad diet" tricks here, where you might lose those pounds quickly but then gain them back again (or even some extra pounds too, due to a shift in metabolic burn or eating habits!).

Check out these super easy weight-loss hacks so you can implement them into your daily lifestyle right now, and get your journey started. And while you're making changes, here are The 7 Healthiest Foods to Eat Right Now you should add to your diet.

Don't go into starvation mode once nighttime hits, thinking you're saving your calories and eating fewer overall. That's just not how it works!

"Not eating enough during the day often causes people to eat excess calories at night, often from processed snacks that are high in calories and sugar," says Maggie Michalczyk, MS, RD. Plus, choosing not to eat can slow your metabolism during the day. And it's obviously harder to burn off calories while you're sleeping compared to when you're able to move about when you're awake.

Simply putyou're going to want to prioritize getting enough sleep in order to have greater success losing weight.

"Sleep is a not so secret weapon when it comes to weight loss," says Michalczyk. Research has shown that lack of sleep can contribute to obesity, too.

"Fewer ZZZ's can cause [you] to feel hungrier and crave carb-rich foods because the body is craving quick energy," she adds.

"Restaurant portions are often much bigger than we would serve ourselves at home, containing more calories, sodium, and sugar," says Michalcyzk.

One study found that people who eat more meals at home consume about 200 fewer calories during meals than those who eat out on a regular basis. Commit to cooking most nights of the week when possible!

And for some meal inspiration, here are 150+ recipe ideas that get you lean for life.

"Place healthy snacks where you can see them and less healthy snacks out of sight, as our environment plays a large role in the choices we make," says Michalczyk. One study actually compared the consumption of apples and popcorn based on proximity and found that subjects actually ate whichever food was closer to them. So clearly, it's a better idea to keep the healthy stuff in an easily accessible location.

Time to say cheese! It's a solid idea to track your weight loss progress with pictures to see the changes, as opposed to just going by the scale.

"One study found that people who took routine photos of themselves as they were trying to lose weight were more likely to finish the weight loss plan vs. the group that didn't take pictures," says Michalczyk.

Using smaller-sized plates may lead to greater weight loss considering those that eat on smaller dishes have reported greater satiety, and as a result, lower caloric intake.

"We have a tendency to eat everything on our plate, so use a smaller plate for smaller portions," says Ilyse Schapiro MS, RD, CDN.

"Prioritizing your water intake is an easy and effective way to stay hydrated, and speed up weight loss," says Schapiro.

Studies show that individuals who increased their daily water intake and replaced caloric beverages with water, as well as drank water before meals, showed greater weight loss achievement than those who did not adapt such drinking habits.

When you're in the mood for something other than water, go ahead and sip on some green tea.

"Green tea is packed with antioxidant compounds, such as catechins, polyphenols, and caffeine and studies have shown that drinking just two cups, or about 100 milligrams of green tea per day, have been linked to greater body fat and body weight reduction," says Schapiro.

Keep it unsweetened to reap all the best benefits.

Just 10 minutes of exercise each day has been linked to improved weight loss and successful weight maintenance.

"Whether you go for a walk, practice yoga, or take a spin class, any form of daily movement allows your body to 'burn off' the calories you eat, resulting in weight loss," says Schapiro. Making time to move your body can put you in a healthy eating mindset and keep stress low, too. So time to get moving!

Keeping a food journal can hold you accountable and enable better tracking of progress.

"It also can make you aware of habits, where people who journal their food, are more likely to be successful with losing weight," says Schapiro.

While writing in a food log might seem overwhelming, it doesn't have to be. All you have to do is write down the times of day and context for what you eat, how you exercise, and how you're feeling. Right to the point!

Protein is filling and satisfying, and it can rev up your metabolism. So you'll want to make sure you're eating enough of it if you're trying to lose wight the right way.

"Consuming at least 25% of your total daily calorie from protein can reduce obsessive thoughts about food, plus cut down on late-night snacking," says Schapiro. Go for lean meats, Greek yogurt, cottage cheese, avocado, and nuts and seeds, as well as fatty fish, like salmon.

Follow this link:
11 Easy Weight-Loss Hacks Proven to Actually Work | Eat This Not That - Eat This, Not That

Subcutaneous fat (fat that you can pinch) that lurks at the side and back of your waistline can be stubborn and unsightly, but the thicker your waist the more likely you are to harbour risky levels of excess fat around your organs. A waist circumference of 94-102cm (37-40in) for men and 80-88cm (31.5-34.6in) for women is considered high risk.

The bad news, says Richard Kirwan, a researcher in the school of biological sciences at Liverpool John Moores University, is that its impossible to target love handles specifically, but a combination of weight training, cardiovascular exercise and creating a calorie deficit will reduce body fat all over, including around your middle.

One study shows that obese women who walked for 50 to 70 minutes three times

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How to lose your love handles exercise regularly, get plenty of sleep and eat more yoghurt and nuts - The Times

Gregg Wallace discussed how he lost weight this morning on Jeremy Vine, explaining to viewers the exercises he used to help him lose weight. The famous chef has also been documenting his weight loss journey on Instagram, sharing tips and advice on how he lost the pounds.

The foodie previously revealed that he had lost four stone by switching his diet up and exercising more.

Exercising is a huge part of anyones weight loss journey as it can not only help burn more calories, but it can also help to boost the metabolism.

The NHS recommends around 150 minutes of moderate-intensity activity a week and around 75 minutes of vigorous-intensity exercise a week.

The exercise move that Gregg shared on Jeremy Vine also doesnt require a gym, meaning anyone can do it from the comfort of their home.

READ MORE:Fitness: Best five exercises to stay fit at home according to trainer

If youre not feeling particularly strong, start off on your kneesor even up against the wall.

Once youre feeling fitter, hands under your shoulders and there you go.

Gregg explained if youre feeling more confident you could also add a clap into the routine to strengthen the arms.

Healthline recommends press ups for building upper body strength.

The website explained: They work the triceps, pectoral muscles and shoulders.

When done with proper form, they can also strengthen the lower back and core by engaging in the abdominal muscles.

This type of exercise can also help target the stubborn fat on the arms, also known as bingo wings.

The foodie had also worked with a personal trainer to help him shift the weight.

During the first lockdown, Gregg shared his journey on Instagram, detailing that he was using the time to get fit.

Sharing an update last April, he said: Just under 12 stone. Being at home 24/7 means good choices easier.

He also shared a post a month later, revealing that his belly was the hardest area of his body to tone.

Belly was the toughest thing to flatten, he said in a photo of him in his workout clothes.

The chef also set up a wellness platform called ShowMe.Fit with Gregg Wallace which gives those who sign up, weekly meal and exercise plans.

It costs 7 a month and includes advice from personal trainers, nutritionists and psychologists.

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Gregg Wallace weight loss: MasterChef star shares exercises that helped him tone his body - Express

How can Exercise improve our Skincare? Author: Georgina Pearse - Skin Care expert from Grafton Spa & Wellness Published: 27th January 2021 09:49 By Georgina Pearse ~ professional Skin care expert and owner on Just4You Beauty & Hair and the award winning Grafton Spa & Wellness

Skincare is a topic on all of our lips at the moment, with more of us now than ever looking for ways to improve our skin.

This could be due to lockdown driving us to assess perfect skin, for those zoom meetings,as were wearing less makeup, or because skincare is becoming more affordable with top-quality ingredients. The bottom line is that we want glowing, clear skin!

Skincare is important and spending time and energy looking after it pays off, But, have you ever thought about another way you can achieve fantastic skin?

Recently, I started up a fitness challenge with local professional personal trainer, Sarah Hastings. Ive challenged myself to The 30 Day ~ Feel Fantastic and Look Amazing Challenge ~ tough feat for someone who prefers Netflix and a glass of wine over burpees!)

Over the last month, Ive seen my body change in many ways. My flab is starting to disappear, I have more energy, and I dont tend to get the blues as often.

I also noticed my skin looking amazing

(As a skincare expert, I obviously look out for any changes). A few people commented on my #glow. At first I thought it was my new foundation, but then I realized my glow was brightest right after my workout, when I wasnt wearing any! We often hear about the positive effects of a consistent workout routine, but I started to wonder:

How does exercise effect ones skin? It is our largest organ, after all!

The beauty benefits of exercise

Its hardly surprising to learn that exercise is good for your skin ~ what isnt it good for? As a general goal for good health, aim for at least 30 minutes of moderate exercise each day. Of course, there are many other things you should include in your lifestyle to achieve this, like eating a healthy balanced diet and drinking around four litres of water a day. But the best thing about exercise? Its free!

Fancy joining us on the 30 day challenge? It in touch...thespa@graftonspa.co.uk

Regular exercise has tremendous regenerating effects on our aging process and therefore on our skin as well.

Studies prove that regardless of the age you start regular exercise, it will have almost-immediate positive effects on our skins thickness and elasticity.

Glowing skin is a sign of good health. Carrying out regular exercise helps tiny arteries in our skin to open up, improving blood circulation to the skins surface while delivering nutrients to repair damage from both the sun and environmental pollutants. These nutrients can also help boost your skins Collagen production which is essential in keeping wrinkles at bay.

The best exercise you can do for glowing skin is HIIT work outs or aerobic exercises which makes you sweat out toxins. You can safely do HITT workouts and aerobic exercise at home, including brisk walking, running, skipping, or cycling.

Although Fighting acne can be more tricky ~ Theres a common misconception that acne is a hormonal teenage issue, but that couldnt be further from the truth. People in their 40s can be hit with acne, which can be incredibly confusing as well as demotivating if youve had clear skin most of your life. Youll probably be wondering what on earth has gone wrong.

Well, many different things can trigger acne onset from hormones, stress, certain foods, medications, your body might not be able to tolerate as easily such as sugar and dairy, and the all NEWMaske acne triggered by wearing a face mask all day. With the face mask material constantly rubbing against our skin can cause micro-tears, allowing bacteria, dirt, and oil to enter and clog our pores.

The purpose of face masks is to limit airflow, preventing skin cells which would usually shed, being trapped on the surface with nowhere to go.

When the pores dilate, sweat expels trapped dirt and oil. Just be sure to wash your face afterward so the gunk doesnt get sucked back into the pores.

Working up a sweat can have similar benefits to getting a mini-facial! Both are fantastic forms of stress relief, too.

Weve seen the biggest transition from makeup to skincare this year, something which was likely never anticipated. Skin drink products like matiskin ~ active ingredients like hyaluronic acid to keep us hydrated and glowing. After all, YouTube influencers are booming, with makeup tutorials and reviews. Yet skincare appears to take center stage in terms of what is popular right now, with makeup sales taking a hit this year.

If youre struggling with your skin and find that even your diet and exercise arent having any improvements, seek advice from Georgina Pearse our Beauty and Skin care expert and owner of the award winning Grafton Spa & Wellness.

You can now book a skin care consultation with her simply text 07754 940628 to book your appointment.

Your unique skin transformation could be just a few days away!

#getyourglowon #glowingskin

https://www.graftonspa.co.uk/

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Black Swan Theory by Nassim Taleb:

It is a surprise. It has a major impact. People contend that they expected the event to take place (in hindsight).

BLACK SWAN YOGA is a donation-based, 90-degree HEATED yoga studio. We are an approachable, affordable, and community-driven yoga studio. We honor all yogic styles, practices and philosophies. We believe yoga should be available to EVERYONE, which is why we offer classes BY DONATION (suggested $10-$20 donation by cash or credit card). No hidden fees. Just yoga. For everyone.

For regular yogis, we also offer a Membership option, ideal for those who want to do yoga two or more times per week. In line with our mission to be affordable and accessible, our value is pretty insanely good. Memberships are $88 per month. For that, you get:

Membership value comes out to less than $3 per day or less than $10 per class at 2x weekly practice with no strings attached, class availability all day long in most major Texas cities, as well as major discount perks!

For questions, email info@bsyhouston.com For more news, follow us on or Instagram and Facebook

A Note to Our Swans:We all know BSY studio classes get live. You now have THREE ways to do yoga with us! 1. In Studio. We have daily classes in the heated, socially-distanced, sanitized rooms at the Fannin studio in Midtown and Kirby studio in West U. Check out the daily class schedules for Fannin and Kirby. Sign up online or in person, and show up ready for a good time.

2. Outside. To promote safe gathering, we have temporarily moved our White Oak location outdoors. We have classes everyday under the pavilion at Raven Tower, 310 North St, Houston TX 77009, right down the street from our White Oak location in the Heights. Check out the Raven Tower classes, listed on the White Oak schedule page.

3. Online. Livestream classes are at 8 am, 12 pm, 6 pm most days. Check out the VIRTUAL FLOW classes, listed on the White Oak schedule, and do some yoga with us from the comfort of your home!

WHAT TO BRING?! Bring your yoga mat, a towel, a water bottle, and good attitude. If you dont have or forget some of the basics, we have equipment in studio for rent and/or purchase.

PLEASEarrive 15-20 min before class starts.To be respectful of other students practice, we have a strict 7 min late policy. We are not able to hold spots in class for online reservations or classpass once the class has begun, so please arrive early

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Black Swan Yoga Houston Black Swan Yoga

If you are starting to doubt whether your current laptop will let you ride out the rest of your quarantine, then it might be time to plunk down for an upgrade. There are plenty of good deals to be had right now, whether you need a work-from-home,remote-learningor gaminglaptop upgrade. We've rounded up deep discounts from nearly every major retailer, including Amazon,Best Buyand Walmart, plus direct-from-vendors deals from Dell and Lenovo.

For my money, the best deal going is the the Lenovo Yoga 9i, the company's new premium two-in-one convertible than can pull double duty as a laptop and tablet. Lenovo currently offers a sizable $310 discount on a well-rounded configuration of the all-metal Yoga 9i for an affordable entry into the Intel Evo platform, the benefits of which include instant wake, fast charging and long battery life.

Be sure to check back, because we regularly update this list as more deals become available and others expire.

If you're of a certain age, then you may recall the Gateway name and its computers that shipped in black-and-white cow-print boxes. Gateway has returned as a line of low-cost laptops and tablets at Walmart. But you won't find any of the models on store shelves in their iconic cow packaging; the new Gateway laptops are available online only. This 14-inch Gateway laptop features a 10th-gen Intel Core i5 CPU and 16GB of RAM. You get a 256GB solid-state drive for storage. The storage capacity is average for the price, but the amount of memory is double what is usually on offer. And you get a full HD (1,920x1,080-pixel) display, which is better than the 1,366x768-pixel panels found on other budget laptops. There's also a fingerprint reader for easy, secure logins.

Take the above model, expand the display from 14.1 to 15.6 inches and get a $270 in savings. If you're working or learning from home and commuting less, the added screen real estate outweighs the added heft and bulk.

Dell's midrange 14-inch two-in-one convertible laptop features a chassis with a mix of aluminum and plastic and a display that can rotate 360 degrees into tablet mode. You can save $255 on this model that features a 14-inch, full HD (1,920x1,080-pixel) touch display powered by an 10th-gen Intel Core i7 CPU, 16GB of RAM and a 512GB SSD.

Dell's top-end Inspiron 7000 two-in-one convertible boasts an all-aluminum chassis that's thinner, lighter and sturdier than the midrange Inspiron 5000 that feature metal lids and keyboard decks but flimsy plastic bottom panels. This 14.1-inch model supplies a 10th-gen Core i7 CPU, 8GB of RAM and a 512GB SSD.

This 13.3-inch laptop is only a half an inch thick and weighs a hair over 2 pounds. It features Samsung's QLED display with a full HD 1,920x1,080-pixel resolution powered by a 10th-gen Intel Core i7 CPU, 8GB of RAM and a 512GB SSD. Like the two-in-one Galaxy Flex below, its trackpad doubles as a wireless charger.

This 13.3-inch, two-in-one laptop features a blue aluminum chassis and Samsung's QLED display with a full HD 1,920x1,080-pixel resolution for a crisp image with accurate color. Inside, it supplies a 10th-gen Intel Core i7 CPU, 8GB of RAM and a 512GB SSD. It also includes a Bluetooth S pen for drawing and writing on the touch display, and the trackpad doubles as a wireless charger.

Lenovo's new premium two-in-one convertible delivers the Intel Evo platform inside a sleek, all-metal chassis. This discounted model features an 11th-gen Core i7 CPU, 16GB of RAM, Intel Iris Xe graphics and a huge 1TB SSD. The 14-inch touch display features a full HD resolution, is rated for 400 nits of brightness and come be tapped and drawn on with the included active pen.

You can save more than $1,000 on Lenovo's flagship ThinkPad with code THINKJAN. It has a 10th-gen Core i5 CPU, 16GB of RAM and a 512GB solid-state drive. The 14-inch display offers full HD resolution and 400 nits of brightness.

With a slightly bigger screen and smaller body, Dell's new XPS 13 continues its steady march toward laptop perfection. This model features the new 13.4-inch display with a razor-sharp 3,840x2,400-pixel resolution powered by an 11th-gen Intel Core i7 processor, 16GB of RAM and integrated Intel Iris Xe graphics. Read our Dell XPS 13 review.

Subscribe to our daily spotlight on the best tech deals on the web from phones to gadgets and more.

Read more:Best VPN service for 2021

Originally published last season. Updated to add new deals and remove expired ones.

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Best laptop deals: Save on Lenovo Yoga 2-in-1s, Samsung Galaxy Flex and Ion and more - CNET

Eye yoga is the latest wellness trend to hit the headlines, but its actually as old as yoga philosophy itself, with its asanas (yoga poses), pranayama (breathing exercises) and meditation. Like many other ancient practices that were built upon practical experiences and intuition, modern scientists have only recently started to explore the benefits of eye exercises, which span better eye focus and a heightened sense of calm.

Let's take the most unintentionally popular eye-rolling habit that became all too familiar in 2020. In fact, eye rolling is a mechanism expressed by the brain in attempt to enter an alternative state of consciousness. In other words, our minds use eye rolling to divert attention from the present reality.

In Ashtanga yoga, taught by Sri K. Pattabhi Jois, eye rolling is just one of nine specific points of a gazing technique in the method called drishti, which is used for attention control and spine alignment. The control of attention through gazing is an incredibly powerful technique that teaches us how to be calm and focused, which can improve our resilience in highly stressful environments.

For this reason, the very first thing you learn from a motorbike instructor is target fixation, which means that your bike goes in the direction youre looking; if you keep looking at the obstacle, you will eventually hit it. Thus, your target should always be where you want to go, rather than what you want to avoid. This discovery was indeed the most philosophical one during my own riding lessons - it was something I couldnt stop thinking about and ended up verifying several times by running into the wall.

Luckily, eye yoga is much safer, and if you are not ready to combine eye movements with yoga postures just yet, you can begin this highly beneficial practice without moving from your sofa and also combine it with neck movements.

Eye and neck yoga is especially important if you spend a lot of time at your desk

Eye and neck yoga is especially important if you spend a lot of time at your desk or staring at your phone, just like youre doing right now. By regularly training your eyes, you can activate the upper cervical spine muscles and eliminate not only work-from-home eye strain (asthenopia) symptoms, but also all those head and neck aches that come from sitting at your desk for prolonged periods. After all, your eyes are literally connected to your neck.

Suboccipital muscles are located at the back of the neck, just beneath the skull, and contain a huge number of proprioceptors that evaluate the tension in the muscles, to inform the brain about the position of the head and neck. Then, the muscles in the entire body can be coordinated so that we dont fall. These muscles respond to eye movement, and you can feel this response yourself by placing your hands on either side of your head, with your thumbs placed just under the edge of the skull at the back of your neck. Feel the deeper layers of muscles without overstraining your neck, and close your eyes - then, move your eyes horizontally and vertically - you will feel small pulsating sensations underneath your thumbs. These sensations are your suboccipital muscles receiving information from your eyes.

When youre sitting at a desk or staring at a screen for a long time, the range of your eye movement is limited, which limits the information your muscles receive. As a result, the limited range leads to muscular strain in your neck and vice versa, eventually contributing to poor balance.

Ready to give eye yoga a try? All of the below exercises can be practised together or separately, but its important to note that you may feel slightly dizzy at first, as your coordination will be greatly challenged. For this reason, ease into it slowly as you would with any other kind of exercise dont push yourself too hard too quickly.

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With time, any dizziness will fade, youll become more adept at the eye-yoga exercises and the greater range of eye movement will reduce eye fatigue and improve your posture, attention, balance and overall health.

Here are six exercises you can start doing anywhere, at any time:

Eye rolling or upward gazing rapidly decreases with age compared to any other angles. Scientists do not know whether the decrease occurs because nothing surprises us anymore once we get older, but if eye rolling is something that doesnt naturally occur in your life, make it an exercise.

Sit upright and, while keeping your spine long and your head still, move your eyes horizontally to the left and focus on the objects in your periphery. Then, slowly move your gaze three times in a clockwise circular motion. Repeat the same motion counter clockwise, and then close your eyes to relax for a few moments.

Hold one arm straight in front of you with the thumb up, focus on the thumb, and slowly move it towards your nose until the focus is lost. Return the arm to the starting position and repeat the same focus-movement exercise 10 times.

Find two points of focus one at a distance (preferably somewhere outside your window if youre at home), and another one much closer to you. Focus on the distant object for a couple of long breathing cycles, and then move your gaze to the object closer to you.

Wait until your eyes focus on the closer object, then inhale to the top and exhale fully before moving your focus back to the distant object. Repeat this exercise 10 times, or as many times as you can before your neighbours start to think youre spying on them.

Open your eyes wide, and then blink rapidly 10 times. Close your eyes and take five deep inhales and five long exhales. Repeat this exercise five times, preferably away from the window, because by this point, your neighbours might start thinking you are actually in trouble and trying to communicate something in morse code. Wave, smile and move on to the next exercise.

Yoga to ease lower-back pain

Palming was invented by Tibetan yogis and involves cupping your hands gently over the eyes. You need to sit with your eyes closed and concentrate on the darkness. Soon, you will notice all sorts of flickering lights, which come from the optic nerve irritation and overload.

Our eyes need darkness to recover from the light. Once those lights start to vanish, slowly remove your palms and gradually open your eyes. They may feel a bit sensitive, so dont stare at anything too bright straight away, let your optic nerve adjust.

This exercise is often used in combination with meditation and pranayama (breathing), and is called Nasikagra Drishti, which literally translates as nose-tip gazing. To nose-tip gaze, you simply need to remain on your sofa in a comfortable seated position with your back upright. Relax your shoulders and place your palms on the knees for a better spine alignment and concentration.

Now, slowly shift your gaze to the tip of your nose, without straining your eyes. Release the eyes once you feel any sort of discomfort. Repeat five or more times as long as your eyes feel relaxed.

Follow Valerie Stark's yoga platform at @starkmethod.

Stressed out? You should start practising Yin Yoga

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Collinsworth said although the online yoga classes don't give you the full zen-effect, you still have a cool place to hang out at after.

NORFOLK, Va. On a dreary Sunday morning, The Stockpot in Norfolk would have been a perfect place for some comfort food. But I drove there sleepy-eyed for something else.

A clue as to what? I brought my yoga mat.

As I set up in the restaurant's mezzanine area for a Sky's the Limit pop-up class, I heard the bustle of kitchen staff and smelled the early morning food prep rising up to us.

Danielle Collinsworth's positive, perky attitude woke me right up. She suggested a mantra of confidence to carry throughout our practice and the rest of our day. She even had us raise one leg into the air and trace the letters to spell "confidence" with our toes.

"It's OK if you don't remember how to spell it," she said because the intention is what matters in the practice of yoga.

Collinsworth's outlook has helped her get through the coronavirus pandemic while plans for her business crashed and new opportunities presented themselves.

Collinsworth had the idea of a coffee shop plus yoga studio in her mind for years before Sky's the Limit came to life in 2017.

"Normally inside a yoga studio, it's really quiet and I respect it, there's a reason for it. But a lot of times you leave the class and have to be quiet in the lobby area and then you don't get to know that person," she said. "Yoga brings (together) so many awesome people, and I wanted that community to grow off of the mat."

Both this idea and Collinsworth were born in Florida, where she worked a full-time corporate job while getting her bachelor's degree and working two part-time jobs.

"My strong work ethic is what has brought me to where I am today," she said.

Making the leap to full-time yogi was scary. "I decided to make the shift because I knew I had an awesome vision and room to grow and expand. It was probably the most terrifying thing I have ever done!"

She started in July 2017 with a pop-up yoga class at the now-closed brewery Bearded Bird in Norfolk and was working toward opening her own space.

Last year, Collinsworth was looking at studio places and locked in on the fifth one she'd investigated just a few weeks before the coronavirus restrictions were announced.

She said she went back and forth with the rental company in a "let's touch base in a few weeks" mode until about June, when she gave up the space. She is still looking, "but I'm being very open and honest and just saying I would not open until we're at a better state in the pandemic."

So, the business model for Sky's the Limit has been pop-up classes in breweries and other businesses. In-person classes are being held monthly at Stockpot Norfolk, on the first and third Sundays; Coalescence Coffee in Norfolk, second and fourth Saturdays; Commonwealth Brewing, Virginia Beach, first and third Wednesdays; Maker's Craft Brewery, second and fourth Tuesdays; and Beachside Social, Virginia Beach, last Sunday or fourth Sunday.

Classes are offered virtually and in-person, and Collinsworth partners with the companies to get a free item for attendance.

In-person classes are generally limited to 10 people, but Stockpot has a smaller space that accommodates six.

Collinsworth is used to teaching dozens of people at a time, and her biggest class ever was close to 300 people. Norfolk venues like the pier surrounding the USS Wisconsin and the sprawling rooftop patio of the Grain were mat-to-mat full of yoga students before COVID.

"Whenever it's one of those bigger outdoor spaces, I normally have a DJ with me and they take care of all the music and also give me the microphone so that all the humans can hear me," she said.

At Veil Brewery back in the beginning of March 2020, she packed people onto all three floors for a class meant to be held on the third floor. That was supposed to be the first in a monthly series, but only one event followed before the virus lockdowns started.

"Once we shut down, I took one day to cry," Collinsworth said. She worried that she might have to go back to a corporate job, but said she snapped out of it with a plan.

As many yoga studios and other businesses have done, she launched her virtual program. She also began using her boyfriend Matthew Tally as the demo student. Tally is an athletic trainer and sports medicine teacher at Maury High School, so Collinsworth put him to work when schools shut down.

"It has been quite the journey," Tally said. "From little experience practicing yoga to then doing yoga six times a week was a change, but worth it. It's been great seeing my own progression from March to now!"

Collinsworth said of the online classes: "You're not getting the full zen-like effect, you're not getting the lovely lavender towel there's so many things that you are not getting. At the same time, you have a dope place to hang out after!"

Since her Norfolk location fell through in June of 2020, she has relaunched a previous venture called Caffeinated Yogi, calling it "everything from yoga to fitness and mindfulness and nutrition."

"I work with people by writing fitness or mobility programming, and coaching nutrition. I approach all with a yoga mindfulness approach, which is what sets me apart from other nutrition coaches or personal trainers."

She also started a podcast called Yogi Talks and a meditation platform called Meditate Don't Hate.

"I'm such a believer that everything happens for a reason," Collinsworth said.

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Yoga, beer and coffee: A good fit at yoga class in Virginia - WUSA9.com