You don't have to be a professional to feel real benefits from the practice of yoga. Even small, low impact movements can have big results

CLEVELAND Since embarking on this "The New You journey, Ive learned that that a healthy lifestyle is not only about eating well, its also about reducing anxiety and moving your body two huge factors in the ancient practice of yoga.

Thats why, each week during our shared medical appointment, we take some time to work with Cleveland Clinics lead yoga therapist Judi Bar.

"The reason yoga is in the program is because it does help with mindfulness. Were going to look at body awareness, am I breathing am I holding in my breath because just allowing ourselves to make a breath can many times, help us make a nice non-emotional decision," Bar told us the first week of the program.

Though virtual yoga has been great, Kati, Kim and I recently had the chance to practice with Judi in person, at Cleveland Clinics Wellness Center campus in Lyndhurst.

In our class, Judi explained that yoga can get a bad rap for being complicated and physically advanced. But right away, Judi told us yoga can be modified for all, and even low impact, simple motions can have lasting results. She had us start by using a chair to help us modify the poses instead of practicing on the floor.

"The key here is we don't start out running a marathon. In yoga we can build our core, we can stretch our our rotator cuffs we can help support our back we can get better stronger legs more flexible feet," Bar said.

"All I ask you to do is listen to your body if something that I'm suggesting isn't working then you adjust and adapt."

But its not all about the physical workout. Just like we learned in our culinary medicine class, like food, yoga can even help fight infections in the body.

"The variety we get in yoga and the moving helps to really support a healthy immune system too it pumps that lymphatic fluid through to to get some detoxing done," she told us.

Though none of us would call ourselves professionals, Kim, Kati and I all settled in pretty quickly to learn some of those famous poses youve probably heard about - including my favorite - the "warrior pose."

It wasn't all easy, but by the end of class, I think we looked pretty good! And Judi just may have convinced me to incorporate yoga into my daily routine. Namaste.

Were in this together!

If you're interested in learning more, or signing up for a similar program through the Cleveland Clinic, visit:

call: 216.448.4325 or email: cilm@ccf.org

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Phillys health and wellness community is finding new ways to evolve, and in some cases, starting fresh.

Strength Haus, one of Phillys new fitness businesses to launch during the pandemic, hosts an outdoor class in Queen Village. | Photo courtesy Strength Haus Instagram.

With all of the change and challenge of this year for the fitness and wellness industry, its a marvel to see new fitness initiatives opening up. But, we shouldnt be surprised. The Philly area is chock full of determined and passionate trainers and leaders who are creating their own paths, whether IRL and socially distanced, or entirely online. (Shout out to all the virtual races that happened this year, too.) Here are just some of the new digital and in-person offerings that have cropped up in the Philly area since March.

These new workout classes (which kicked off during the most recent city shutdown) typically take place on Sundays outdoors and socially distanced in different locations around Philly. Check their Instagram for information and to get on a mailing list for workout updates.

Leavell Up Fitness is a body-positive and inclusive fitness network that seeks to make exercise accessible and joyful. It was launched this year by Lauren Leavell, a NASM Certified Personal Trainer and group fitness instructor. Check the website for membership options.

The stylish new Nordic-inspired space in Nolibs opened this year and offers sauna sessions, massages, and limited contact private booking. Read more about their opening and their offerings here.

Yoga teacher Marissa Nash launched the Well Studio in October, a virtual studio focusing on movement, breath work, community, and meditation. Members get access to a weekly movement and meditation sessions and a monthly wellness guest expert talk. Check out all the information on their website.

Yoga instructor Lisa ORear launched Align Your Asana 2.0, a group coaching course centered around yoga this fall. Check her website and Instagram for the latest updates and future offerings.

Fit pro Jayel Lewis pivoted to launch her Fitness Curriculum, a program which teaches fitness professionals how to build their online platforms and businesses, and create additional revenue streams, in July. Shell be offering more sessions in the coming year, too. Find out more on the website.

OMM Yoga Studio, which stands for Organic Mindful Movement, was founded by Anne Ledyard, Jacki Silva Steuer, and Melissa Green Henkin. They created it after being laid off from CorePower Yoga amid the coronavirus pandemic. Check out their full list of offerings on their website.

This brand new gym from Whitney Blaylock opened this September on East Allegheny Avenue. It was designed to be a space where women can confidently reach their fitness goals the space features painted walls by fashion designer Iris Barbee Bonner. Check their Instagram and website for their latest updates.

This program from fitness coach Angelena Minniti includes a 12-week group coaching course that will come with a progressive strength training program, live workouts, a nutritionist and a community of like-minded individuals. Check her Instagram and website for more information.

Spirits Up! launched in June, and has since continued expanding their initiatives to include socially distanced group workouts like running, yoga, and meditation, as well as plenty of virtual health and wellness events. Theyre working towards a goal of opening a brick-and-mortar location, too. Check out the latest updates on the website and Instagram.

Yoga instructor Jung Kim kicked off her virtual yoga program, YogaJung, this year, partnering with various other local organizations in the process. Check her website for the latest updates and schedule.

Fitness coach and entrepreneur Jackie Dragones latest offering is The Program, a 90-day small group training for busy women that want to build sustainable healthy habits. Find out more information here.

Launched during the pandemic by Latifah McMullin and Jimmy Kirby, the Practice in the Park yoga series takes place outdoors and socially distanced in Malcolm X Park on select dates. Check Instagram for the latest updates and information about upcoming classes.

The movement and meditation classes from Joy Moves are available by membership subscription or drop-in. Find more information and the latest scheduling information online.

Launched in September 2020, this new studio from instructors Alyssa Beerger and Michele Dolaway offers pilates, barre, and yoga virtually as well as in outdoor locations in Ambler. Check their website or Instagram for the latest updates.

The Refresh is a Be Well with Beth fitness and nutrition online program created for busy parents. It provides weekly action prompts, online resources, Zoom chats and other tools to help parents feel energized and in control of their health and wellness. Find out more information on the website.

Konect offers recovery compression therapy, chiropractor services, IV therapy, and chryotherapy in NoLibs, and opened this past summer. Check their website for the latest information on pricing and availability of services.

Another NoLibs newcomer, Nirvana medical wellness spa was founded by a former Rescue Spa esthetician, and includes a staff largely drawn from other former Rescue spa workers. Learn more about them here.

Lets get social! Join Be Well Philly at: FACEBOOK | INSTAGRAM | NEWSLETTER | TWITTER

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Everyone is aware of the fact that practicing yoga has innumerable benefits, but to master the art perfectly you need to get away from routine life. Opting to spend time at a specialised yoga retreat can raise your yogic potential to an entirely different level.

Embarking on a journey of this type is not only insightful and empowering, it offers the true essence of a healthy lifestyle. If you are still clueless as to why you should include yoga wellness in your travel plans, then here are some compelling reasons to convince you.

Yoga allows you to relax and destress One of the main reasons to book a yoga retreat with a reputed brand such as Vacayou, is to get away from it all. People have become so stressed with the chores of everyday life and the responsibilities that come with it, that most of their daily time is spent in survival mode.

A retreat allows you to spend time on yourself without having to focus on other issues. Often after you leave the retreat, your state of mind will be clearer and with your batteries recharged, you will be able to tackle your problems of daily life in a much relaxed manner than ever before.

A retreat totally disconnects you from technology Many good retreats are located in remote but scenic locations where there is no cell service or very limited connectivity. In fact mobiles, laptops and computers should always be left at home or completely switched off when attending a retreat.

This disconnection from technology for a number of days allows one to connect better with your body and your natural surroundings. Once the temptation to talk to friends and family members back home or check emails gets subdued, you will discover that the break from the electromagnetic radiation you lug around with you all the time can save you from various ailments in the long run.

Brings you closer to nature With so many distractions occupying our life, humans yearn for something to fill in the gap between themselves and nature to feel happier, fulfilled and better connected to the universe. The fact that most of the yoga poses are named after animals is proof enough as to how yoga practitioners have learnt to maintain their health by the imitation of these poses.

Yoga brings you close to nature by providing a connection with air, water and earth, a reason why many yoga retreats are located in the best of natural surroundings almost everywhere in the world. Even states like New York, have quaint yoga retreats like the Shou Sugi Ban house in the pristine Hamptons. You can easily take a break from big city life by spending a few peaceful nights there.

Gives you space to self reflect Yoga retreats allow the individual to reflect on their lives and the actions and decisions they have taken in the long run, irrespective of whether they were or were not in their interests towards a positive path.

Some people may be fearful of self-reflection as it may reveal emotions and make them vulnerable, but time taken to reflect can bring about clarity and visions for a better future. Time and space so created for self is very important to make the onward journey of life on a path that satisfies your dreams.

Enhances your yoga and meditation level Even if you have been practicing yoga for many many years, embarking on a yoga retreat will surely have additional benefits. The fact remains that every time you work with a different instructor and discuss your own yoga practice with them you reap immense rewards.

This helps in a deeper understanding of the mind, body and soul connection by focusing your energy on different areas. A retreat also gives you the opportunity to practice on your mindfulness exercises and better meditation.

Meet like minded people One of the biggest advantages of staying in a yoga centric resort is that you will be surrounded by like minded people during the entire duration of your stay there. Since these people will be from all walks of life, a perfect platform is created to foster long lasting friendships.

Once you experience different cultures, it is quite possible that you will get inspired by someone and learn something new altogether. As the environment around you will be positive, you will have a better chance to relax and concentrate on your own personal wellness than ever before.

Physical benefits of yoga The various techniques adopted in yoga to induce relaxation can lessen chronic ailments like arthritis, migraine, headaches and lower back pain. Yoga has also been of immense help in reducing the blood pressure and curing insomnia.

Some other physical benefits include:

Mental benefits Besides the physical benefits of yoga there are plenty of other qualities to aid a yoga practitioner. The main thing yoga does is to help manage stress, a malady known to have a devastating effect on the body and the mind. T

his usually results in lower levels of concentration, sleeping issues, back pains and alcohol and drug abuse. Yoga is very effective in coping with mental issues and leading to a more positive outlook towards life.

The meditation and breathing exercises incorporated in yoga practice can make a vast improvement in the well-being of a person. Regular yoga sessions relax the mind, relieves the chronic stress patterns and creates mental clarity and calmness. Moreover, yoga can help in detecting physical problems early so as to allow for quick preventive action.

Makes a person happy It has been well established that consistent yoga practice can improve depression and thereby provide a significant increase in the serotonin levels and a decrease in monoamine oxidase enzymes and cortisol. These findings are correlated with enhanced levels of happiness and better immunity in dedicated long term practitioners.

Relaxes the system Yoga encourages the individual to slow down the level of breathing and concentrate on the present by shifting the balance of the nervous system to create a restorative effect. This increases the flow of blood to the intestine and the reproductive organs to instil a relaxation response. It further increases proprioception and improves balance resulting in fewer falls, especially for the elderly resulting in a delayed or never admission to a nursing home.

Practising yoga on a regular basis can increase the physical as well as the mental health benefits of a person. This systematic approach to wellness focuses on the natural tendency of the various flex muscles groups present in your body towards self healing.

Fortunately, whether you are a couch potato or a fitness freak there are so many modifications in yoga poses that anyone can easily start practising yoga. Embarking on a yoga retreat will hence be beneficial for people of all fitness levels or age.

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Benefits of embarking on a yoga retreat - Travel Daily News International

Take any yoga class, and the studio will most likely offer yoga bolsters, cushions, and pillows to assist your restorative poses or help you achieve a comfortable position for deep breathing exercises. But now that youve felt for yourself how great a restorative fish pose can feel when supported by firm yoga bolsters, how do you choose the best cushions for your own home practice? Heres what you need to know. Longevity Live Partner Content.

Yoga bolsters and pillows come in four basic flavors: rectangular, round, pranayama, and meditation. Round and rectangular bolsters typically come in two sizes, large and small, with the small bolsters being several inches shorter than the long bolsters.

Pranayama yoga bolsters look similar to rectangular bolsters theyre rectangular, but they tend to be longer and thinner. These bolsters are used to open up the spine in a reclining position during pranayama practice. Meditation cushions, like the small, round zafu and the large, flat zabuton that goes under it, are intended to support the spine during seated meditation practices.

Different types of bolsters are suitable for different people and practices. Small or junior sized rectangular or round bolsters are suited for children and petite adults, for example, while rectangular and round bolsters in general are suitable for supporting the body in most restorative poses.

Rectangular bolsters are flatter and more stable for restorative poses, and theyre large enough to support the entire torso of the average practitioner. Round bolsters are more appropriate for supporting poses that encourage a bend in the body, like side bends and back bends. They can also be placed between the legs to relieve tension during seated meditation practices, or under the knees during savasana.

Meditation cushions are designed to provide support for the entire body during seated meditation, and thats why most people use a zafu/zabuton combination the zafu provides firm support for the spine and torso, while the zabuton provides support for the legs, feet, and ankles in positions like lotus, half lotus, easy pose, or hero pose. You may be able to use a folded zabuton to provide support in some yoga poses, but a bolster will typically be firmer and more fully stuffed.

Most companies that make and sell yoga bolsters offer different firmness levels, typically a maximum and a normal or minimum level of support. Unlike other pillows, yoga bolsters are packed firm to offer support that allows your body to relax into the bolster, and keeps supported areas lifted off the floor. Softer bolsters are appropriate for more restorative practices and poses, while firmer bolsters are best if you follow a more active practice, or youre a larger practitioner.

You can also choose from different filling materials, and the filling material you choose might make a noticeable difference in how functional and supportive your bolster is. If you want a light but firm bolster thats easy to carry, you need to look for one with a synthetic filling, like poly-fill wrapped around foam, or even a natural cotton filling. If you want a bolster that will conform to the shape of your body, grab one filled with buckwheat hulls or flaxseed its more sustainable, and might offer optimum support, but itll be heavier and you probably wont want to drag it to the studio with you.

You might want multiple bolsters for your home practice, or you might be looking for the perfect bolster that will support all of your poses. Fortunately, youll have the chance to try differently shaped and sized bolsters in most yoga studios, where teachers offer a range of props to their students. Tell your yoga teacher youre trying different bolsters in order to choose which kind(s) to buy for your home practice. He or she can give you advice and maybe offer you different kinds of bolsters to try from the supply closet.

A yoga bolster can really transform your practice, making it easier for your body to get into restorative poses and active poses alike. Take care when choosing the right bolsters for your home practice. These cushions will be a central part of your practice for years to come.

Read more from the original source:
Here's Everything You Need to Know About Yoga Bolsters - Longevity LIVE

By: Lifestyle Desk | New Delhi | December 17, 2020 10:00:38 am Seek some fitness gusto from Shilpa Shetty. (Source: Shilpa Shetty/Instagram; designed by Gargi Singh)

We all wish to reach a certain goal when it comes to our fitness levels. But none of it comes without dedicated efforts and strong willpower. So if you have been thinking of upping your yoga practice and acing Sirsasana or headstand, you have the perfect inspiration coming straight from actor and yoga aficionado, Shilpa Shetty Kundra.

The fitness icon recently posted a note on Instagram along with a video sharing her three-year-long journey of acing Sirsasana.

The 45-year-old revealed she began her journey, plausibly late for her age, in January 2017. I first tried the Sirsasana, or the headstand, almost three years ago with a bit of fear as I was told I wouldnt be able to since I suffered from cervical spondylosis. Started out late, but I made it my personal goal to attempt it with diligence, faith, and the belief that the mind is more powerful than the body. It took me a few months to accomplish the mission I was on, but nailed it nevertheless, Shilpa shared.

If you thought it was easy for her given her passion for fitness, wait till you read what she had to say further. Whoever thought it was easy for me nothing in life is till you try consistently. I practice this asana to sustain this accomplishment, no matter what happens. Three years later, it still makes me extremely happy to know that I can manage to perform and record myself performing the Sirsasana all by myself, she mentioned.

Benefits of Sirsasana

According to Shilpa, the asana helps increase blood supply to the head, therefore, is beneficial for the brains functioning and for all sensory organs in the head such as the eyes and ears. It also improves focus and ability to concentrate and also regulates the functioning of the many systems in the body.

Want to do Sirsasana? Heres how to approach it

Known as the king of all yoga poses, Sirsasana needs practice and precision to nail.

*Always workout with an experienced trainer and be on the same page with them. *Warm-up before you start your practice. *Dont immediately jump into a headstand. Experts stress the need for core and shoulder strength to attempt a headstand. The rest of the body bears more pressure in the inverted posture, so pay attention to strengthening the neck, shoulders and core in the initial sessions before attempting the final stance. One can include preparatory poses like boat pose, dolphin plank, and wide-legged forward bend. *Not just the bodys ability but the breathing ability also needs to be kept in check. Deep breathing is a must to ace the practice.

We agree with Shilpa when she says, the motivation is here, its never too late to start. What about you?

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Brianna Childers |Topeka Capital-Journal

Kathy Damron, a Topeka-based yoga instructor, has always found comfort and beauty in hikes and a variety of other outdoor activities.

Damron is hoping others find that connection when they join her on a winter solstice hike Monday, Dec. 21, at Cedar Crest.

The hike will start 4 p.m. and participants will meet at MacLennan Park Trails at Cedar Crest, 1 S.W. Cedar Crest Road, before embarking on a short hike on the trails. The hike is open to anyone and all levels of walkers and hikers. The wearing of masks is encouraged.

Damron said she anticipates the hike will last about 45 minutes to one hour, and attendees are invited to bring a chair, warm clothes and a flashlight for a socially distanced gathering afterward.

Ive always enjoyed this time of year for not only the seasonal aspect of the holidays, but also just the beauty that comes about outside, Damron said. When the air gets a little cooler and drier, the sunrises and sunsets in Kansas are truly remarkable. The colors are more vivid and as we get closer to winter solstice, because of the way the earth aligns with the sun, the sunsets actually last a little longer so you might notice in the afternoon the colors get a little softer.

This years winter solstice will be a unique experience as Jupiter and Saturn will reach almost complete alignment for the first time in nearly 800 years.

According to The Associated Press, when they align this closely, the two planets will appear to form a single bright star, also known as the Christmas Star.

The last occurrence of this type of planetary alignment happened in 1226, said Patrick Hartigan, Rice University astronomer.

Jupiter and Saturn will move closer together over the next two weeks leading up to Dec. 21. Those searching for the Christmas Star will be able to see it by looking to the southwest as the sun sets.

While planetary alignments arent a rare occurrence, the Associated Press reported, this particular type of alignment isnt common due to how close the planets will appear to the naked eye.

NASA predicts the next time an alignment of this magnitude occurs will be in 60 years, then another 320 years after that.

Damron is hoping to witness the Christmas Star during the winter solstice hike at Cedar Crest.

Im hoping people, even if they leave (the hike), that by the time they get home they can look outside and see it, Damron said. It should be really spectacular.

Damron said she hopes the hike creates an avenue for community members to safely gather amid the COVID-19 pandemic.

I think more than anything else, I just want people to take away from the experience a sense of gratitude for community, for one another, Damron said. Being outside, even if youre outside and you dont know another person thats on the hike or youre just taking a walk and you dont really know the other people, just having that ability to connect with people I think can be deeply gratifying and booth peoples overall sense of well-being.

Its a richer experience than I think people oftentimes imagine until they start spending time outside hiking or waking or riding their bike. Its a wonderful resource thats available to all of us.

The winter solstice this year will be a special one as Jupiter and Saturn will almost completely align and create the appearance of a bright star, also known as a Christmas Star, for the first time in almost 800 years. On Dec. 21, which marks the winter solstice, the planets will be at their closest point.

The best time to witness the Christmas Star will be over the next two weeks leading up to Dec. 21, and it can be found by looking to the southwest as the sun sets.

If you plan on experiencing the winter solstice and the Christmas Star at a vantage point in Topeka, let us know where by emailing Topeka Capital-Journal reporter Brianna Childers at bchilders@cjonline.com.

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Topeka yoga instructor to host winter solstice hike - The Topeka Capital-Journal

Lenovo has a wide range of laptops on its books, including the Yoga brand which signifies a 2-in-1 system with a 360-degree rotating screen. While theThinkPad X13 Yoga Gen 1is, as its name suggests, the first in a new line, it's also a very close cousin of 2019'sThinkPad X390. There's also the superb -- and expensive -- 14-inchThinkPad X1 Yogaand the traditionalThinkPax X1 Carbonto consider.

Heritage aside, the ThinkPad X13 Yoga Gen 1 is a small, neat 13.3-inch laptop that's made for portability. Prices start at 1,097.99 (inc. VAT; 914.99 ex. VAT) in the UK, with our high-end review unit costing 1,511.99 (inc. VAT; 1,259.99 ex. VAT).

The design is utterly distinctive: an all black chassis, with the ThinkPad logo on the lid, and the dot of the 'i' glowing red when the laptop is in use. Inside, the red TrackPoint between the G, H and B keys and its companion three physical buttons above the touchpad are also giveaways.

The X13 Yoga Gen 1 is solidly built, meeting 12 military-gradeMIL-STD 810Gtests and exhibiting typical ThinkPad durability in both the lid and the chassis. There's a little flex in the lid, but not enough to worry about, while the base is solid, with no flex at all in the keyboard. This tough build does impact the weight, which starts at 1.29kg.

Lenovo's 13.3-inch ThinkPad X13 Yoga Gen 1 runs on 10th-generation Intel Core i5 or i7 processors with up to 16GB of RAM and up to 2TB of SSD storage. Options include a 4K OLED display and LTE mobile broadband.

In laptop mode, the X13 Yoga has a desktop footprint measuring 310.4mm wide by 219mm deep, and it's 15.95mm thick. It's a compact laptop that will fit into even my smallest rucksack -- in fact, the rather chunky two-piece power adapter is more of a pain to accommodate.

The 360-degree screen hinge is smooth and tight enough to hold the display in any desired position. The trade-off with a laptop that's designed to function in tablet mode is relatively wide screen bezels. I measured the X13 Yoga's side bezels at 8mm to the outer edge of the chassis, the top bezel at 17mm to the outer edge, and the bottom bezel at 22mm to the inner edge of the chassis frame, with another 10mm to the very edge of the chassis. The wider upper bezel is understandable, but in these days when the trend is for taller screens that reduce the bottom bezel to a minimum, that 32mm really rankles. Thescreen to body ratiois just 72%, compared to 80.5% for the Dell XPS 13 2-in-1.

If you don't need the X13 Yoga's rotating screen, the 14-inch ThinkPad X1 Carbon (7th Gen) might well prove a better option, as it's comparable in size (323mm x 217mm x 14.95mm vs 310.4mm x 219mm x 15.95mm) and significantly lighter (1.09kg vs 1.29kg).

The ThinkPad Pen Pro is bundled, and has a home on the right side of the chassis.

The screen itself is a pleasure to use. At 13.3-inches it's rather small if you want to have two working documents open side by side, but the quality of the FHD (1,920 x 1,080) panel on my review unit was excellent. I found it equally good for watching video as for document creation and editing. Bear in mind though, that the screen on the entry-level iteration only offers 300 nits of brightness; my review unit had a 500-nits screen.

The screen is touch responsive, and Lenovo provides itsThinkPad Pen Profor stylus-based input. This lives in a housing on the front right of the chassis, so it's less likely to be lost or forgotten.

A 4K (3,840 x 2,160) OLED panel that supports 100% of theDCI-P3colour space is available as an option, but there are two security feature that are only available with the FHD-resolution panel. These are: Privacy Guard, which is invoked via the keyboard and obscures the screen for people sitting on either side of the user; and Privacy Alert, which uses the webcam to let you know if someone is looking over your shoulder. Further security features include a fingerprint reader and Lenovo's ThinkShutter sliding privacy cover for the 720p webcam.

The X13 Yoga Gen 1's keyboard is a typical ThinkPad unit, with large and responsive keys. It is backlit, and quiet in operation.

The keyboard is a joy to use. The large, pot-bellied QWERTY keys are springy and responsive, the Fn keys are slightly larger than you might expect and squared off, the cursor keys are sizeable, and the Enter key is double-height and wide. The keyboard is almost silent in use, and as noted earlier, there's absolutely no flex at all. The trackpad is responsive, too.

Processor-wise, the ThinkPad X13 Yoga Gen 1 is based on 10th generation Intel silicon. The seven off-the-shelf configurations available in the UK use either Core i5 or Core i7 chips, with my review unit sporting a top-endCore i7-10510U. RAM is either 8B or 16GB, as in my review unit, while SSD storage varies between 128GB, 256GB and my review unit's 512GB. LTE mobile broadband is integrated into some of the off-the-shelf options, with the SIM caddy on the right edge of the chassis.

SEE: Windows 10 Start menu hacks (TechRepublic Premium)

There are two USB-C ports on the left edge, one of which supports Thunderbolt 3 and is incorporated into a 'double dock' that can also accommodate an Ethernet dongle or a Lenovo docking station. The other USB-C port is used for charging. Also on the left edge is a USB 3.1 port and a 3.5mm headset jack, and space for an optional smartcard reader. There's a second USB 3.1 port on the right side, along with a full-size HDMI port, the SIM caddy and the stylus housing. The power switch is also here, conveniently located if you want to leave the screen facing outwards following a tablet-mode session.

Lenovo claims a battery life of up to 18.2 hours in its detailed product specs, although elsewhere it simply talks about 'all day' life from the 50Wh battery. I used the system's default settings for my rundown test, although in everyday use I might dial the screen brightness down a little to conserve power. Over three hours of a mainstream workload involving writing into web apps, browsing, and streaming video and music, the battery lost 30% from a full charge. On this basis, users might struggle to get through a day's work and then a movie, but rapid charging will get the battery from zero to 80% in an hour.

Lenovo's ThinkPad X13 Yoga Gen 1 impresses on several fronts, including its solid build, well-made 360-degree screen hinge, high-quality display, bundled ThinkPad Pen Pro, and configuration options that include smartcard and mobile broadband, plus screen security features.

On the downside, the latest 11th-generation Intel Core processors are not on offer, and battery life is distinctly average. Bear in mind also that if you want more than 128GB of storage and a 300 nits screen, or mobile broadband, you'll have to spend considerably more than the 1,097.99 (inc. VAT) starting price.

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Lenovo ThinkPad X13 Yoga Gen 1 review: A compact and flexible business 2-in-1 Review - ZDNet

Belly fat is not only unhealthy, but is also ungainly. It is hard to disguise, and the extra weight tends to make you feel sluggish and lethargic. Belly fat also makes you more vulnerable to diseases such as diabetes, heart disease, hyper tension and obesity. You can also increase your self-confidence with a toned stomach. If you want to know an effective way to shed the kilos, then yoga is akin to cardiovascular exercise that increases your heart rate and helps you burn off those calories.

The tummy contains the most stubborn fat, and can be targeted through specific postures that are included in yoga. Along with exercise, modify your diet to eliminate the use of unnecessary sugar, include more soluble fibre, and limit your intake of carbs to see those inches melt away. There are studies that show the dangers of sugar-sweetened beverages, linking them to 60 per cent increased risk of obesity (in children,) for each daily serving. While genetics do play a role in determining your height, and if you are prone to specific illnesses or even obesity, it is lifestyle that ultimately shapes you. Unhealthy eating habits, irregular sleep patterns, lack of exercise etc. all add up leading to the risk of abdominal obesity.

In yoga, surya namaskar or sun salutations are a great way to start off your practise. This full body workout strengthens tones and makes the body flexible. You could start with five cycles a day and gradually build it up as your stamina increases.

Formation of posture:

Formation of the posture

Formation of the posture

Formation of the posture

Formation of the posture

Himalaya Pranam is also the foundation for your Surya Namaskar and asana practice. This Pranam or salutation comes from the ancient Himalayan culture. This 11-step flow will help you to build your stamina, strength and flexibility. The Vinyasa of Himalaya Pranam consists of a combination of backbends, forward folds and dynamic movements. Perform this 21 times before you start your Sun salutation. Go slow in each posture with awareness on your breath.

Take care of your diet, and make sure you consume your daily requirement of calories. Minimize your sugar consumption including sugary drinks and replace this with whole fruit instead. Not only is extremely healthy, it also adds fibre to your system. An effective tip for reducing hunger pangs is protein. Proteinsare known to boost your metabolism as well which can aid in weight loss. With a sensible diet, sufficient sleep and regular exercise, you can be very successful in your belly fat loss journey.

Also Read: Beat The Bloat: 14 Effective and Simple Ways To Get A Flatter Belly

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In 2020, fitness and yoga studios in Michigan, due to COVID-19 and science-based public health mandates, were closed for six months, open for two, and have now been closed again for another month with no assurance of when they will open again. When the pandemic started, outdoor activity was encouraged, but with the weather changing, we need to creatively innovate and develop new resources to promote both physical and mental health.

Local yoga studios all over Michigan, including the Creston neighborhood studio, Flip Dog Yoga (my studio), were quick to pivot to online offerings since March with a range of services like classes, workshops, and more. Through these offerings, health and wellness centers provide community members with an opportunity to support local businesses that have been through it because of the pandemic, while also pursuing their fitness and wellness goals. Nick Dobkowski I often hear that online yoga is not the same; I know. Its not. But, there are many benefits to yoga at home, too. No commute. No worries about feeling silly. The comforts of home are all around you.

However, with those benefits also come challenges. It can be hard to set aside time to take an online yoga class or to "close down" a home's numerous distractions so you can focus while doing it. I can definitely relate to how hard it is to recreate a yoga studios serene feel, as we have three children ages six and under one roof in our home. With this in mind, might I offer insights on some initial steps to enact when starting a successful yoga practice at your home:

1.Determine your motivation. Many times we think that ideas like getting in shape or caring for my well-being will be enough to get us to make a habit out of fitness classes, but often they do not. I know that is not enough for me. It is worth evaluating why you want to do online yoga and getting very clear on what you hope to achieve.

2.Set a goal. Setting goals works in tandem with your motivation. Be specific about what you are trying to get out of online yoga. Documenting a habit goal (attend a yoga class every day for 10 days) can be especially effective in helping you achieve consistency in your exercise/wellness routine.

3.Schedule it. If you are like me, if its not on the schedule, it doesnt happen (or even sometimes if it is on the schedule). This problem is exacerbated by the fact that we are always home. Lack of consistency can be avoided by signing up for live online classes. Then there is a set time the event is happening, which cannot be pushed off easily.

4.Make a space. This can be one of the most important steps to take. I find it is so easy to be distracted by things around the house unless you create space both physically and mentally for the practice. If you can create a permanent space for your yoga practice, great. But I know thats not everyones reality, including my own. A relatively uncluttered space where you have enough room to lay out a mat can serve you well, too. Lighting a candle or creating some other mental marker of the time you have set aside can be a powerful tool to help you stay focused.

5.Get the equipment. You can definitely do yoga on the bare floor (or a towel or blanket), substituting a hardcover book for a yoga block. That may, though, prove to be a hindrance if you feel like your setup is inhibiting your yoga practice. Your local yoga studio would be more than happy to give you recommendations on a good mat/block combo, hopefully for reasonable prices. Here is one other note to consider as you start a home yoga practice. Many people think you need a pre-ordained set of body characteristics to do yoga: you need to be flexible, thin, or somehow already know all of the poses. None of that is required or even helpful. Know that youve got everything you need to do yoga. A good yoga teacher will bring out the tools you already have within yourself to successfully achieve your health goals for the coming new year. You will be able to accomplish your goals while also safely supporting your neighborhood businesses in your community.

Happy yoga-ing! I hope you find an achievable wellness practice that meets you right where you are and delivers to your home what you need.

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Nick Dobkowski is the owner of Flip Dog Yoga in the Creston neighborhood of Grand Rapids. At Flip Dog Yoga, they believe that yoga is for all people. They help self-care skeptics move well, manage their worry, and believe in themselves so they can feel good about their body, tell their minds to chill (i.e. relax that actually feels like relaxing) and rest, confident in their ability to handle life. This January, Flip Dog is running two online programs -- Yoga for Brand New Beginners and Live Your Best Life-2021 -- that can help you get on track with your fitness/wellness goals for the New Year. Learn more at flipdogyogastudio.com

Photos by Tommy Allen

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Im kneeling on the ground doing dumbbell rows, but I cant stop staring at my trainer Greggs arms. Hes facing me, and his arms remind me of two thick, slightly misshapen baguettes: long, glowing, and incredibly enticing. Gregg is much better at this whole rowing thing than I am, but hes encouraging and explains technique in a way thats not condescending. I make a few of the modifications he suggests, and soon Im crushing the workout and crushing on Gregg. No, Im not at my local gym. I havent darkened its doorway for 11 months, and I dont plan on returning until the vaccine has been widely distributed. Instead, Im trying Apple Fitness+, the tech titans latest venture, which is on sale today, December 14. Apple Fitness+ requires you to have an Apple Watch (series three or newer) and an iPhone, iPad, or Apple TV (where its part of the Fitness app). You sync your watch, then scroll through the carousels of workouts, which include HIIT, yoga, dance, strength, treadmill, cycling, and even rowing. Some workouts can be done with nothing but a yoga mat, others like rowing or running require big-ticket machines. You can filter by trainer, workout length (there are 10- to 45-minute sessions, and shorter cool-downs), and music type. You can opt for throwbacks like Whip it by Devo or more modern jams like Physical by Dua Lipa, and you can download the playlists you like via Apple Music post-workout. You can also search by ability level. Apple Fitness+ has a whole section of beginner workouts, in which trainers offer more modifications and guidance. For example, in a core workout with trainer Sam Sanchez, she walks you through exactly how to plank and suggests three versions: one with both knees and elbows on the mat, one with just knees down, and one standard plank. There are more advanced workouts too. After a HIIT workout with trainer Kim Ngo, Im more sore than I remember being since before the pandemic, courtesy of the jump squats, ski jumps, jumping jacks, and deadlifts. (The trainers have personality too. At one point, Ngo, who hails from East London, pushed me through a 40-second burpee blast by reassuring me that it takes her longer to make a cup of tea.) During the pandemic, Ive tried a ton of different workout-from-home platforms, and to me, what set Apple Fitness+ apart was the small stuff. The picture is crystal clear, for one. Thanks to the spotty WiFi in my parents house, the Zoom workouts I tend to use are always blurry as though I took out my contacts, then downed three shots of Johnnie Walker. But Apple Fitness+s workouts are downloadable, and the videos are always crisp. Another thing that puts the plus in Apple Fitness+: After a few sessions, the platform learns what you like and will recommend workouts based on what youve done before and what you might want to consider trying to balance out your routine. If youre always doing treadmill workouts, for example, they might suggest yoga to help stretch you out. One big problem with at-home workouts is that its generally so easy to just stop. Why keep doing jumping jacks, when you could easily switch your Apple TV over to Netflix to watch The Queens Gambit. But the platform combats this urge by sneaking in a ton of thoughtful motivational touches. For example, during workouts, theres a burn bar that tells you how hard youre pushing compared with other people whove done the same sessions, based on the metrics your Apple Watch picks up. (Hate competition? You can disable the bar.) A countdown clock also tells you your time remaining or time elapsed in a workout, depending on what you prefer, and during some sessions, a separate timer will pop up on the screen and on your watch to count down the seconds remaining in a particular move. The screen also gives you an option to see your current heart rate and calories burned. Which brings me to one thing I dont love about the platform. It uses your Apple Watch rings, which display a stand goal (stand for at least a minute each hour, 12 times a day), an exercise goal (30 minutes of exercise a day), and a move goal (based on calorie burn). Trainers urge you to close your rings and if you do,theres a firework-like celebration. Some people may love this touch, but I exercise to feel strong and, like Elle Woods, for the endorphins. An emphasis on calorie burn can be harmful, especially for anyone who has a history of disordered eating or exercise habits. Luckily, you take the rings off your screen if they bother you. All in all, though, I found the platform delightful. The trainers are inspiring and high-energy. Some of the workouts include tough moves such as burpees and pop squats, but are presented in a do-able way and they dont make you push so hard you feel like youre going to faint, a la Lindsay Lohan in The Parent Trap. If you get to the point of burnout, you can switch to a modification that one of the three trainers on the screen will be illustrating for you, or just take a pause. The platform costs $9.99 a month, or $79.99 a year. (To compare, Peloton asks for $12.99 a month.) If you already have an Apple Watch, and an iPhone, iPad, or Apple TV, thats not too pricey. As of now, though, its not available on MacBooks, which is a bummer. And if you dont have all the right tech or are an Android or FitBit user, its a spendier purchase. Some people may also have to factor in certain equipment, if they hope to do the treadmill or rowing workouts though once its safe to go back to the gym, that should be less of an issue. The bottom line: Apple Fitness+ is seamless, the trainers are fantastic, and I found it fun. Case in point: One evening, I decided to fire up a 10-minute yoga workout,the only thing I had the wherewithal for, since Id only gotten a few hours of sleep the night before. But the vibes were so good that, after doing the stretch session, I decided to do another 10-minute core workout with the fabulous trainer Amir Ekbatani. I ended my workout feeling refreshed instead of drained. During these surreal times, thats enough to keep me coming back for more. Like what you see? How about some more R29 goodness, right here?Apple Watch Series 6 Is All About Wellness13 Cool Fitness Gifts They'll Actually UseThe Best Zoom Workout Classes To Sweat To

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