icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Searches

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

CATEGORIES

8 Must-Know Yoga Poses For Total Beginners

7th October 2020

Fitness Life

7th October 2020

By Catherine Hargreaves

If life’s got you feeling as worn out as the rest of us right now, we’ve got some good news. You don’t need to own a single inch of lycra, spend a single penny, or even have stepped foot inside a studio in order to enjoy the benefits of yoga. With its ability to calm the mind, strengthen muscles, and improve flexibility, it’s a practice that everyone can benefit from, no matter your experience.

Not sure where to start? We’ve put together a list of eight of our favourite yoga poses that are perfect for beginners looking to try their hand at this incredible practice. Try them in a sequence (moving from one straight into the next) for a quick and easy - but super beneficial - mini-flow.

Mountain 

Yes, really, this is a yoga pose – and one of the most important! This is how many yoga practices will begin, and while it may seem almost too simple to ‘count’ as yoga, there’s actually a lot going on. Mountain pose is super important for allowing your feet to connect with the ground, finding presence in your body, and enabling you to achieve stability and stillness at the beginning of a session. 


How to do it: Plant both feet flat on the ground, and hold your spine straight, engaging the core. Have your toes slightly spread and pushing into the ground, to allow yourself to be fully stable. Keep your weight distributed evenly across both feet and have your arms hanging by your sides with your palms facing forward or raise them into a prayer position. Keep your shoulders down and relaxed, and your chin slightly raised.

Cobra

Great for your core, cobra pose is a sure-fire way to stretch out the abdomen and improve mobility and strength in the vertebral column, in turn improving flexibility and balance. 


How to do it: Lie on the ground face down. Place your palms on the ground underneath your shoulders, and push up slightly so that your back arches off the floor. Keep your elbows pressed tightly against your body and look straight ahead with your chin slightly raised. Push up with your arms as far as you can with your hip bones still touching the ground. Keep your shoulders pressed down, your chest pushed out, and breathe steadily.

Downward Dog

If you’ve heard of any yoga pose before, it’s probably this one. Downward dog is used in nearly all yoga practices, given its ability to offer a full body stretch, while also balancing the body and allowing for some amazing deep breathing.


How to do it: Start on your hands and knees, with your toes tucked under your feet. Have your knees slightly apart in line with your hips and your hands underneath your shoulders, fingers splayed.

Lift your tailbone up towards the ceiling. You can have your legs slightly bent or straight. Try to keep your back flat with your head between your arms, eyes looking to your legs. Breathe in through your nose and out through your mouth steadily.

Warrior 1

Warrior 1 is a powerful pose which tests balance and concentration while strengthening the back and lower body. Move slowly to allow your mind to focus and your breathing to remain steady.


How to do it: Starting from Mountain Pose, step your left foot back and bend your right leg, so you're in a lunge position. Then turn your left foot about 45 degrees to the left, so it's pointing outwards. Keep your right foot facing forward. With your arms held out parallel in front of you, sweep them upwards until your fingers are pointing towards the sky. Keep your hips parallel, facing forward. Keep your chin raised and hold the position, pushing both feet down into the floor. Repeat on both sides.

Warrior 2

Very similar to Warrior 1, Warrior 2 is a common next step in many flows which combine the two.


How to do it: From Warrior 1 (with your right foot forward), bring your arms down from above your head so that they're parallel to the ground, right arm in front of you above right leg and left arm behind you above your left leg. Turn your body to face outwards to your left, but keep your head facing forward. Repeat on both sides.

Triangle

Triangle pose strengthens the legs and core, as well as challenging and improving flexibility and balance. It’s a great move to add in to a flow after Warrior 2, as your legs and feet are already in position.


How to do it: From Warrior 2, straighten your front leg so that your legs make a triangle with the ground. Bring your front arm forward and down, reaching towards your front foot. If you can, bring your hand all the way down to rest on your foot – if you’re not quite there yet, rest it as far down your front leg as you can. 

Bring your other arm up so that it’s pointing straight towards the sky, perpendicular to the floor. Keep your chest open and turn your head up so that you're looking up towards your fingertips. Breathe steadily. Repeat on both sides.

Tree

A great introduction to more difficult balancing poses, the tree pose requires a clear mind and plenty of focus to ensure your body stays upright. This pose is perfect for strengthening the legs and core as your body works to find stillness.


How to do it: Starting in Mountain Pose, press your palms together in front of your chest in a prayer position, and bring your left foot slowly up your right leg until it reaches just above the knee (or just below if this is too difficult). Rest it on your leg and press into your inner thigh or knee to help you balance. Move your arms upwards until they are straight above your head. Hold your spine straight and have your chin slightly raised. Focus your eyes on a still point to help you balance. Repeat on both sides.

Child’s Pose

A great way to end a session, child’s pose draws out the spine and stretches internal organs, as well as allowing the body to relax and your mind to focus.


How to do it: Kneel on the floor with your feet tucked underneath you. Slowly bring your body down so that you’re sitting on your feet. Then bend forwards with your arms straight, until your chest is touching your thighs and your arms are stretched out along the floor. You can keep your knees slightly apart if this is easier. Keep both palms flat on the ground.


So now you’re equipped with a handful of yoga poses that should have you well on your way to becoming more flexible, supple, centred and relaxed. Try out each of them when you wake up or before bed, or incorporate them into your very own yoga flow (you can find tons of choices on YouTube) and be sure to keep us updated on your results! 

Images: Georgia Sugg (@suggyoga).

< Older post Newer post >

Need Expert Advice?

Take the quiz

Take the quiz

If you're not sure where to start, take our 5 minute health consultation to get product recommendations tailored to your goals.
Read more

Other Insights

How to Beat Imposter Syndrome, According to Experts

How to Beat Imposter Syndrome, According to Experts

Do you ever feel like a fraud at work? Or worry that people won’t love the ‘real’ you? Even when you have evidence that suggests none of the above is true? Then, you could be experiencing imposter syndrome - and, you’re not the only one.  Research shows imposter syndrome is a universal struggle with one review finding that up to 82% of people could be experiencing imposter syndrome and suffer from anxiety, burnout and exhaustion because of it. While imposter syndrome can feel deflating and challenging, the good news is that there are steps you can take to overcome self-doubt and boost self-confidence, so you stop holding yourself back from reaching your full potential To help you leave imposter syndrome behind for good, we spoke to two experts to bring you everything you need to know including how to spot it and how to beat it.  What Is Imposter Syndrome? “Imposter syndrome is the overwhelming feeling of self-doubt or fear of being exposed as a ‘fraud’,” explains Holistic Health & Wellness Coach Christina Calderwood. When we experience imposter syndrome it’s because we believe on some level that our achievements are down to luck or other factors and not our own ability, and we feel unworthy of our success. “Those with imposter syndrome worry that others will eventually uncover the ‘truth’ and see their perceived lack of skill and capability, despite evidence of their success and achievements,” Christina adds.  Signs of Imposter Syndrome Imposter syndrome can show up in different ways and may show up differently depending on the scenario you are in.  For example, imposter syndrome at work can look like questioning if your contributions are valuable and choosing to stay silent out of fear. In friendships it can look like worrying what others think of you and in romantic relationships you might feel you're undeserving of your partner's love and affection. Imposter syndrome often shows up in self-limiting thoughts and beliefs, and the stories we tell ourselves. According to Christina, some of the most common thoughts people with imposter syndrome may have include:  I don't deserve this success, I just got lucky. I'm not as smart or talented as they think I am. I'm afraid they will find out I don't know what I'm doing. I’m afraid they will see the ‘real’ me and not like me for who I really am.  I have to work harder than others to prove myself and achieve my goals. I can't make any mistakes or ask for help, or they will think I'm incompetent.  Why do we experience Imposter Syndrome “Imposter syndrome is more common than we might think and something we may experience at different stages of life,” mindset and confidence coach Francesca Nervegna tells us. With research suggesting that up to 70% of us may experience imposter syndrome in our lifetime, this fear-driven mindset can affect anyone at any time, regardless of their age, gender or profession.  There are many reasons why we may experience imposter syndrome, some of these include striving for perfectionism, our upbringing, facing a new challenge and social comparison.  “Perfectionism is another way that self-sabotage and imposter syndrome can disguise themselves,” explains Christina. “Holding ourselves to unrealistic standards and expectations stops us from going after our dreams, let alone even trying. This happens when we are afraid of failing, of being seen, feeling vulnerable or not feeling as good as others.”  The environment in which we grew up in can also lead us to strive for perfectionism and experience imposter syndrome. “People who grew up in environments with high expectations or where success was often compared to others' achievements may have internalised the belief that they need to constantly prove their worth,'' Christina adds.  Similarly, a big life change that involves taking the leap before we feel ‘ready’, such as a new job or promotion, can trigger self-doubt and feelings of imposter syndrome.  We may experience imposter syndrome when we compare ourselves to others, either those around us or on social media. “The grass may seem greener on the other side, we might think that others are better than us and start to compare ourselves to them and compete with them in our minds,” Francesca adds.  Christina echoes this: “We're constantly bombarded with messages that our worth is tied to our achievements and external validation. The pressure to meet these unrealistic standards can be overwhelming.” Christina believes that social media makes this worse by only showing us the highlights, making it seem like everyone else has got everything together while we are struggling.  Stereotypes can also lead to feelings of imposter syndrome. “Individuals from underrepresented groups may feel added pressure to succeed and represent their group positively, which can contribute to imposter syndrome,” Christina explains. “They might also face implicit or explicit biases that undermine their confidence.” How to beat Imposter Syndrome The first step to beating imposter syndrome is becoming aware of it and identifying that we have self-limiting beliefs. “Once we identify it, we are already one step ahead and we can start working on it,” Francesca explains.  Acknowledge your feelings To start identifying your limiting beliefs and find clarity around why these thoughts or feelings are coming up, Francesca suggests journaling. Once you identify your negative thoughts and the beliefs that fuel them, you can start to work on overcoming them.  Christina suggests using a technique called cognitive reframing, which involves replacing your negative thoughts with more positive and realistic ones.  This could include something like:  I deserve this success because I worked hard for it and I have the right skills and qualifications.  I don't have to know everything, no one does. I can learn from my mistakes and ask for help when I need it. I deserve love and a fulfilling relationship because I offer kindness, respect, and genuine care. I don’t need to be perfect in a relationship; no one is. Celebrate your achievements No matter how big or small, taking time to reflect on your accomplishments and celebrating your achievements will help to shift your mindset and reduce feelings of imposter syndrome. “Create a folder where you list down any positive feedback, milestones and accomplishments, or keep a journal with your successes, big & small. Come back to them whenever self-doubt creeps in,” Christina advises.  Share your experiences Opening up to trusted friends about your experiences may help you to feel less alone, and connect with others around you who are also experiencing imposter syndrome. “Sometimes, just hearing others say they’ve felt the same way can be incredibly validating.” Christina says.  Challenge negative thoughts Whenever you catch yourself thinking a negative thought, such as ‘I’m not good enough’, counter it with evidence that shows you it’s untrue. “Often, you’ll find that the negative thoughts are baseless and you have far more examples of why you are good enough, exactly as you are. “ Christina says.  Francesca often uses positive affirmations with her clients, to help them require their brain and replace old patterns and limiting beliefs with new ones.  “You can also use positive affirmations to rewire your brain and replace old patterns and limiting beliefs with new ones,” Francesca adds. “Your brain will believe anything that you tell it, if you are constantly affirming that you are an imposter and you are not good enough, you will keep believing it. On the other hand, thanks to neuroplasticity, you can reprogram your brain to embrace more positive thoughts and, in turn, boost your confidence.” Shift to a growth mindset Beating imposter syndrome is all about shifting your mindset from striving for perfectionism to embracing growth. “If you are ready to stop self-sabotaging and stop letting your internal dialogue make you feel like an imposter you are going to have to let yourself be imperfect,” says Chrsitna. She adds: “Understand that mistakes and failures are part of life and a fundamental part of the learning process. Remember, courage comes first, confidence follows.”
Read more
From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?

From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?

The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions!
Read more