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    This 17-Day Eating Plan Will Help Get You Back In Shape

    Are you feeling a little off track with your mid-year goals? Get ready to jumpstart your fitness journey and bid farewell to those stubborn kilograms. This 17-day slim-down plan from WH’s nutritional advisor will have you zipping up your cocktail dress in record time.

    This eating plan contains mostly whole, minimally processed foods, limiting processed, high-salt foods and added sugars.

    Reduce Bloating

    To reduce the risk of bloating, typical gas-forming foods like beans, cabbage, onions, peppers, cauliflower, Brussels sprouts and dried fruit have not been included. Also avoid raw apple, watermelon and chewing gum that contains sorbitol if these make you bloated.

    READ MORE: 28 Easy Food Swaps That’ll Help You Lose Weight

    How The Plan Works

    Build your own meals according to your preferences by choosing one of the five to six options provided for each meal and snack.

    You can have the snack whenever it suits you. If you prefer not to snack, you can add it to one of your three meals.

    During the 17-day period, avoid caffeine: caffeinated coffee, tea (except rooibos), chocolate and energy drinks.

    READ MORE: 5 Ways To Measure Healthy Portion Sizes Without A Scale

    Get the WH Eating Plan

    Download the meal plan and follow these tips for a new you in just 17 days!

    To maintain your new size, incorporate these eating tips into your diet going forward, or use this eating plan as a basis for creating a new, sustainably healthy way of eating.

    Extra Motivation

    Small Undated Wellness Diary

    Track your wellness and weight loss journey with one of these diaries from Typo. Inside you’ll find guides, calendars, quotes and tracking slots

    MyFitnessPal: Calorie Counter App

    Use this app to track your daily meals and activities during the 17 days. Plus, you can scan barcodes from local products and it has all the nutritional information.

    HS Motivational Water Bottle

    This 1L water bottle features motivational quotes and markers along the side, reminding you to stay focused, hydrated and determined throughout the day. More

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    These Are The 20 Best Healthy Snacks For Weight Loss

    If you’ve ever snacked your way through a jar of peanut butter in a day, you’re probably pretty damn convinced that snacking is your worst enemy when it comes to weight loss. But yeah, no. Snacks (you know, the healthy, well-portioned kind) can help ensure you don’t get so damn hungry you just say “screw it!” and give up on your whole diet. Still, whipping up your own perfectly portioned snack is way easier said than done. (Honestly, who knew a serving of peanut butter was only two measly tablespoons?!) Make things a whole lot easier on yourself and whip up these nutritionist-approved best healthy snacks for weight-loss snacks instead.

    1. Trail mix

    “My ideal healthy snack combines a little of each of the macronutrients—protein, carbohydrates and fats,” says dietician Kath Younger. “I love to rely on the combination of nuts and fruits, either fresh fruit or dried fruit for a longer shelf life. A small handful of trail mix is one of my favourite snacks that won’t spoil my appetite for my next meal.”

    Make it: Combine equal parts unsweetened dried fruit and unsalted roasted nuts (sorry, no M&Ms this time). Reach for a quarter cup of the mixture when you need a boost.

    Per serving: 682 kilojoules, 9 g fat (1 g saturated), 19 g carbs, 13 g sugar, 3 mg sodium, 2 g fibre, 5 g protein.

    The Master Trail Mix

    This mix, with pumpkin seeds and cranberries, will keep you going.

    On The Go Trail Mix

    Cashews, cherries and chocolate drops add sweetness to this nourishing mix.

    Woolworths Trail Mix

    This nut-based trail mix delivers nutrients and trace minerals.

    2. Yoghurt with nuts and berries

    Younger adds a sprinkle of nuts to protein-rich fat-free yoghurt for some satiating healthy fats. A small handful of berries or another chopped fruit will add texture and sweetness, plus filling fibre. It might sound basic, but it’s a classic snack for a reason.

    Make it: Combine 1/2 cup Greek yoghurt, 2 tablespoons chopped nuts, and 1/2 cup berries in a bowl.

    Per serving: 858 kilojoules, 11 g fat (0 g saturated), 13 g carbs, 7 g sugar, 43 mg sodium, 1 g fibre, 16 g protein.

    3. Sliced tomato with a sprinkle of feta and olive oil

    This savoury dish will make your taste buds happy. Tomatoes pack umami flavour, while feta adds tang and a little bit of salt.

    Make it: Slice 1 medium tomato (or slice up 1/2 cup of cherry tomatoes), and top with 28g feta and 1 teaspoon olive oil.

    Per serving: 556 kilojoules, 11 g fat (5 g saturated), 5 g carbs, 4 g sugar, 265 mg sodium, 1 g fibre, 5 g protein.

    4. Shrimp and cocktail sauce

    Shrimp are a great source of lean protein, and it’s easy to find them pre-cooked in any supermarket. (Plus, it makes snack time feel way fancier!)

    Make it: Combine eight cooked, peeled, deveined shrimp with 1/4 cup cocktail sauce for dipping.

    Per serving: 527 kilojoules, 1 g fat (5 g saturated), 16 g carbs, 4 g sugar, 432 mg sodium, 1 g fibre, 14 g protein.

    5. Baby carrots with hummus

    Carrots and hummus are great snacks as is, but adding a sprinkle of seasoning will make your taste buds extra happy.

    Make it: Sprinkle 1 teaspoon of seasoning on top of 1/4 cup of regular hummus. Eat with 1 cup of baby carrots.

    Per serving: 987 kilojoules, 12 g fat (5 g saturated), 27 g carbs, 12 g sugar, 416 mg sodium, 10 g fibre, 6 g protein.

    6. ‘Banana split’

    Dietician Robin Plotkin suggests a healthy version of the classic dessert by halving a banana, then topping it with yoghurt and nuts. It’s a delicious combo of carbs, protein, and healthy fat—more importantly, it’s super fun to eat.

    Make it: Slice a small banana in half vertically. Top the open banana face with 1/4 cup non-fat Greek yoghurt and 2 tablespoons of chopped walnuts.

    Per serving: 1013 kilojoules, 10 g fat (1 g saturated), 33 g carbs, 18 g sugar, 23 mg sodium, 4 g fibre, 10 g protein.

    7. Egg on toast

    This healthy snack is great for breakfast lovers—it’s as satisfying as a meal, but the slightly smaller portion size won’t weigh you down. Plotkin recommends using hard-boiled eggs for convenience, which you can make ahead or buy. If you have access to a stove, you can also opt for a scrambled or fried egg.

    Make it: Toast a slice of whole-grain toast. Top with one egg, cooked to your preference.

    Per serving: 761 kilojoules, 6 g fat (2 g saturated), 20 g carbs, 4 g sugar, 221 mg sodium, 3 g fibre, 11 g protein.

    8. Chocolate milk

    This might seem like just something for kids, but it legit is a pretty great snack—especially for replenishing post-workout thanks to the simple carbs from the chocolate and the milk’s lactose.

    Make it: Stir 1 tablespoon chocolate syrup into 1 cup 2 per cent milk.

    Per serving: 728 kilojoules, 5 g fat (3 g saturated), 25 g carbs, 21 g sugar, 134 mg sodium, 1 g fibre, 8 g protein.

    9. White beans and olive tapenade

    “Lately, I’ve been obsessed with Kalamata olive tapenade,” says dietician Kendra Tolbert. “It’s a great combo of fibre, fat, protein and resistant starch that’ll keep you full and satisfied.” Tolbert eats it by the spoonful, but you can also scoop it up with a few whole-grain pita chips or cucumber slices.

    Make it: Mix 1 teaspoon tapenade with 1/2 cup canned white beans (drained and rinsed).

    Per serving: 728 kilojoules, 4 g fat (0 g saturated), 20 g carbs, 1 g sugar, 121 mg sodium, 6 g fibre, 6 g protein.

    10. Dates and pistachios

    “It’s the usual fruit and nuts combo, but a little more sophisticated,” says Tolbert. Dates have a honey-like sweetness, which combines with the strong flavour of pistachios into a snack that feels like dessert.

    Make it: Combine 2 pitted dates with 2 tablespoons pistachios.

    Per serving: 891 kilojoules, 7 g fat (1 g saturated), 40 g carbs, 33 g sugar, 35 mg sodium, 5 g fibre, 4 g protein.

    11. Edamame with sea salt

    Plotkin loves sprinkling edamame, in its shell or out, with a bit of sea salt. In addition to plant-based protein, you get fibre and a good dose of potassium.

    Make it: Drizzle 1/2 cup shelled edamame with 1 teaspoon olive oil and a pinch of sea salt.

    Per serving: 586 kilojoules, 8 g fat (1 g saturated), 8 g carbs, 2 g sugar, 481 mg sodium, 1 g fibre, 8 g protein.

    12. PB-chocolate apple ‘nachos’

    This sounds crazy-indulgent, but it’s actually a well-balanced snack, says Plotkin. You’ll get protein and lots of fibre, which will help slow the digestion of the little bit of added sugar from dark chocolate (preventing a mid-afternoon crash).

    Make it: Thinly slice a medium apple, then drizzle them with 1 tablespoon natural peanut butter and 15g melted dark chocolate.

    Per serving: 1058 kilojoules, 13 g fat (4 g saturated), 35 g carbs, 25 g sugar, 74 mg sodium, 7 g fibre, 4 g protein.

    Buttanutt Peanut Butter

    This creamy nothing-but-nuts mix smooths over everything from oats to crackers.

    Simple Truth Smooth Peanut Butter

    This roasted peanut butter has no sugar added.

    Faithful To Nature Crunchy Peanut Butter

    This crunchy peanut butter adds texture, taste & plant-based nutrients to your meals.

    13. Microwave egg taco

    Get creative with your microwave and make a tasty snack with enough protein to carry you to your next meal.

    Make it: “Crack one egg into a microwave-safe mug and cook for 90 seconds,” says Plotkin. Immediately stir in 15g shredded cheddar, then serve inside a small whole-wheat tortilla.

    Per serving: 761 kilojoules, 10 g fat (5 g saturated), 11 g carbs, 1 g sugar, 360 mg sodium, 3 g fibre, 11 g protein.

    14. Roasted chickpeas

    “If you’re craving something salty and crunchy, roasted beans are a much better option than chips thanks to their combo of protein and fibre, says dietician Jessica Levinson.

    Make it: Rinse and drain a can of chickpeas, then toss them with 1 1/2 tablespoons olive oil, salt, pepper, and whatever spice you want. Roast at 400° F for 30 minutes. Let cool slightly, then eat. One batch makes three servings.

    Per serving: 669 kilojoules, 8 g fat (1 g saturated), 17 g carbs, 2 g sugar, 292 mg sodium, 4 g fibre, 5 g protein.

    15. Almond butter crackers

    “Peanut butter crackers serve as a quick option for people on the run, but the pre-packaged snack can have many hidden ingredients and kilojoules,” says dietician Shamera Robinson. DIY it instead.

    Make it: Spread 1 tablespoon almond butter (or any nut or seed butter) between 28g whole grain crackers.

    Per serving: 974 kilojoules, 12 g fat (2 g saturated), 23 g carbs, 2 g sugar, 227 mg sodium, 5 g fibre, 8 g protein.

    16. Homemade popcorn

    “Popcorn is a great snack to fill up on,” says Robinson, thanks to all the fibre. And you don’t have to stick with the plain stuff, either. “Try sprinkling garlic powder and dried rosemary (or Italian seasoning) for extra flavour,” suggests Robinson.

    Make it: Pop 3 tablespoons of popcorn kernels in 1/2 Tbsp canola oil in a large saucepan on the stove. Top with your favourite herbs or spices.

    Per serving: 674 kilojoules, 6 g fat (1 g saturated), 28 g carbs, 0 g sugar, 15 mg sodium, 5 g fibre, 4 g protein.

    17. DIY tzatziki dip with veggies

    Greek yoghurt is a great high-protein snack that is usually sweet. However, you can easily turn that into a savoury snack by making tzatziki.

    Make it: Add grated cucumber, salt, pepper, crushed garlic and lemon juice to 1/2 cup low-fat Greek yoghurt. Use 1 cup carrot or cucumber sticks for dipping.

    Per serving: 594 kilojoules, 3 g fat (1 g saturated), 18 g carbs, 9 g sugar, 395 mg sodium, 4 g fibre, 9 g protein.

    18. Cottage cheese with almonds and honey

    “This creamy-crunchy-sweet combo is second to none,” says Robinson. The cottage cheese is rich in protein, while almonds add crunch and healthy fats. And a hint of honey makes things sweet without going overboard on added sugar.

    Make it: Top 1/2 cup low-fat cottage cheese with 2 tablespoons slivered almonds and 1 teaspoon honey.

    Per serving: 820 kilojoules, 10 g fat (2 g saturated), 12 g carbs, 10 g sugar, 363 mg sodium, 2 g fibre, 17 g protein.

    19. Biltong with raisins

    “The ideal snack is portable and packed with satisfying lean protein,” says dietician Nicole Rodriguez. Biltong fits the bill, and most brands pack a good amount of protein for less kilojoules. Look for lower salt varieties. Pair with raisins for some energising carbs and filling fibre.

    Make it: Combine 28g biltong with 2 tablespoons raisins.

    Per serving: 615 kilojoules, 1 g fat (1 g saturated), 19 g carbs, 3 g sugar, 390 mg sodium, 1 g fibre, 15 g protein.

    20. Pear and stringy cheese

    If you love fancy cheese plates for their combination of sweet, salty, and creamy flavours, you’ll love this less-fussy snack. Pears have natural sugar and lots of fibre, while stringy cheese (you can get it at Woolies) is an easy way to get some satiating fat and protein in on the go.

    Make it: Slice one medium pear. Eat with one low-fat stringy cheese.

    Per serving: 761 kilojoules, 6 g fat (4 g saturated), 27 g carbs, 17 g sugar, 172 mg sodium, 6 g fibre, 8 g protein.

    This article was originally published on More

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    Nano X3: The Official Shoe of Fitness

    The newest member of Reebok’s award-winning Nano family, the Nano X3, offers the ultimate in-training shoe performance. As the Official Shoe of Fitness, the Nano X3 is designed to deliver the versatility, comfort, and style that today’s fitness enthusiasts demand.

    For over 13 years, Reebok’s Nano franchise has been at the forefront of innovation in the training community, and the Nano X3 is no exception. Featuring the revolutionary Lift and Run (L.A.R) Chassis System in the midsole, the Nano X3 is built to provide versatile support across all training needs; from heavy lifting to running and jumping. The dome TPU piece in the heel hardens under heavy loads for added stability when lifting and then softens when not under load. This is paired with Floatride Energy Foam for extra responsiveness and cushioning, while the TPU plate offers added lateral and torsional support for forefoot propulsion.

    “As the training needs of athletes and fitness enthusiasts continue to evolve, the Nano evolves with them. The Nano X3 is the most dialled-in Nano yet, with a focus on comfort and support while offering a fresh new look and feel. However and wherever you’re working out, the Nano X3 will give you the confidence to succeed.”
    Tal Short, Senior Product Manager at Reebok

    But that’s not all that the Nano X3 has to offer. Its updated heel shape and clip provide added comfort and increased stability and style. The ROPEPRO+ Outsole and new tread pattern offer ultimate protection against wear and tear and increased outsole grip. Plus, its FlexWeave Knit Upper is lightweight, breathable, and durable. Last but not least, the Nano X3 features a minimum of 30% recycled upper materials, part of Reebok’s [REE]cycle commitment to creating a better, more sustainable future for all. So this is a shoe you can feel good about wearing.

    Whether you’re a seasoned athlete or just starting out on your fitness journey, the Nano X3 has everything you need to succeed. Don’t wait to experience the next level of training shoe performance.

    Buy The Reebok Nano X3

    The Nano X3 is available in a wide range of colourways both in-store and online at So why wait? Elevate your training today with the Nano X3.

    Complete Your Look

    Reebok Training Leggings

    The Reebok training leggings are designed to help you reach your fitness goals. The compressive fabric and wide, high-rise waist give you a hugged-in feel.

    Reebok V-Neck T-Shirt

    This t-shirt has built-in mesh that keeps you ventilated when your training session heats up.

    Reebok Lux Strappy Sports Bra

    From HIIT to spin class, core work to the weight room, this women’s Reebok sports bra supports you as you train. More

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    This Powerful Joint-Friendly Lower Body Workout Tones Every Inch

    A resistance band is like having a mini-gym — you can use it to work your whole body (or do a lower body workout, like this one) and then conveniently stash it in your sock drawer when not in use.

    It’s also a low-impact alternative to weights for getting your strength back after an exercise hiatus (like, welcoming a beautiful bundle of sleep deprivation into your life. Love ‘em, but being a new mom is hella challenging!).The continuous tension in the band makes it easier to control your movements in both the lifting and lowering phases of the exercise, reducing your risk for injury. Training with a band also allows you to get hyper-specific with the muscles you target — which is why resistance bands are such a favourite of Pilates instructors and physios for strengthening the smaller muscles that often get neglected in the big, impressive-looking lifts that make it to the ‘gram.

    HOW TO DO IT: This lower body workout by trainer Alicia Krige is designed as a circuit. Starting with exercise one, do all reps as indicated, rest, then move on to the next exercise. Once you’ve done all the exercises, take a longer rest and then start again at the beginning for another round. Do 4 rounds in total.

    You’ll need: A resistance band.

    Mycore Hevia Resistance Band

    These bands are slip-proof and won’t snag on your clothes. They come in different strengths, from light to heavy resistance.

    Reebok Lux Strappy Sports Bra

    Angled side seams bring stability while the straps are adjustable for our ever-changing bodies.

    Reebok Lux High-Waisted Leggings

    A high-rise, thick waistband hugs your waist and stays in place through burpees and core moves.

    The Joint-Friendly Lower Body Workout

    Standing lateral lifts

    12 reps per side

    Stand tall, feet hip-width apart, band around your legs a few centimetres above the knees. Keeping your torso upright and forward facing, raise your right leg straight out to the right. Lower to start. That’s one rep. Do all, then switch legs.

    Bodyweight squat

    12 reps

    Stand tall, feet slightly wider than shoulder-width. Keeping your chest upright, sit your hips back, like you’re sitting in a chair. Squeeze your bum to return to start. That’s one rep.

    Donkey kickbacks

    12 reps per side

    Start on all fours — hands in line with shoulders, knees and hips bent 90 degrees and band around your thighs. Pushing through your hands, lift one leg behind you, keeping your knee bent and foot flexed. When you feel your bum squeeze on that side, lower to start. That’s one rep. Do all, then switch legs.

    Curtsey squats

    15 reps per side, alternating

    Stand with feet shoulder-width apart, band around your thighs. Keeping your chest upright, step your right leg back, crossing behind your left leg and lower so your knees are at 90 degrees. Push back to start, then repeat on the other side. That’s one rep.

    Single-leg resistance deadlift

    15 reps per leg

    Stand tall with feet staggered, band looped securely under the front foot, the other part in both hands. Hinge forward at the waist, with a slight bend in your knees. This is your start position. Now, squeeze your bum to stand, keeping your back flat. Lower to start. That’s one rep.

    Bicycle crunch

    12 reps per side, alternating

    Lie on your back, band around your legs above the knee, hands behind your head and elbows wide. Raise your legs, knees bent and shins parallel to the floor. Keeping your lower back glued to the floor, extend left leg and twist left elbow to right knee. Reverse the move back to start, then repeat on the other side. That’s one.

    Clam Shells

    12 reps per side

    Lie on your side, legs stacked, knees bent, band around your thighs and upper body propped up on your elbow. Keeping your upper body still, raise your top knee, keeping your feet together. Return to start. That’s one rep.

    Downward-Facing Dog straight-legged kickbacks

    Do 12 reps per leg

    Start in Downward-Facing Dog, back straight, hands and feet flat on the floor (use a block or folded towel under heels if necessary), band around your legs, above the knee. Keeping hips square, raise your right leg straight out behind you. Lower to start. That’s one rep.

    Core crunches

    Do 20 reps

    Lie on your back, band around your shins, hands behind your head with elbows wide and legs raised with knees bent and shins parallel to the floor. Keeping your lower back glued to the floor, squeeze your abs to raise your head andshoulders. Lower back to start. That’s one rep.

    Single-leg bridge

    12 reps per leg

    Lie on your back, legs bent, feet flat on the floor, arms at your sides, band around your legs above the knee. Raise one leg straight up, foot flexed. Squeeze your bum, then lift your hips so your body forms a straight line from shoulders to hips. Lower back to start. That’s one rep. More

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    Train Brilliantly With The Garmin Forerunner® 265 GPS Running Smartwatch

    Light on the wrist, not on features.

    The Forerunner® 265 smartwatches are the perfect fit for any runner who wants to train harder and PR on race day. The race widget will make sure you’re race-ready with training tips, personalized daily suggested workouts and completion time predictions based on course details, weather and performance.

    Get a training readiness score based on your sleep quality, recovery, training load and more, so you can determine whether it’s a good day to go hard — or take it easy. Wrist-based running dynamics measure cadence, stride length, ground contact time and more. No accessory required.

    Get insight into overall effort with training status — which uses indicators such as HRV status, recent exercise history and performance — and know whether training is productive, peaking or strained. Access free adaptive training plans from Garmin Coach or through the race widget, or you can create your own custom workouts through the Garmin Connect™ app.

    [embedded content]

    READ MORE: The Top South African Road Running Events To Look Out For In 2023

    Run Connected

    Safety and tracking features make it easy to share your location with chosen contacts2. Jam out from your watch. Listen to playlists from Spotify®, Deezer and Amazon Music (premium service required) with your wireless headphones (sold separately). Multi-band GNSS with SatIQ™ technology ensures you get the best positioning accuracy in any environment while also optimizing the device’s battery life.

    3 Key features WH loves about the Forerunner® 265

    Daily suggested workouts – it adapts to match your performance and recovery.

    Race widget – From training tips to weather reports, this watch suggests everything you need to get race-ready.

    Training readiness – You can determine whether it’s a good day to go hard — or take it easy.

    Plus, this watch can track and log your menstrual cycle or pregnancy to get exercise and nutrition education.

    Light, bright and made for any distance. Get the Garmin Forerunner® 265 GPS Running Smartwatch here. More

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    Unlock Your Comfort, Unlock Your City – Aero Glide 

    AERO GLIDE is a high-cushioned lightweight runner styled to rack up miles with limitless bounce and energy. With an upper construction to keep things light and airy and a premium plushness in the tongue and collar zone, the fit experience and game-changing performance on this shoe is unforgettable.

    New Aero franchise brings lightness, comfort and proven technology to everyday road runs.

    The Aero Glide delivers maxed-out cushioning to rack up the miles. The midsole features Salomon’s Energy Foam technology, which combines EVA and Olefin, absorbs shock and vibrations, and creates a super plush cushioning while still providing great bounce and energy return.

    [embedded content]
    AERO GLIDE | Salomon Road Running

    The result is comfort even after hundreds of miles. The proven rocker geometry, called R.Camber, creates a quick transition every time you touch the ground and keeps you moving forward. The upper of the shoe, made with 32% recycled materials (by weight) keeps your feet dry thanks to a lighter 3D open mesh. The soft padded tongue and collar combine to offer easy step-in and comfort while you run. At just 264 grams, the Aero Glide is the go-to shoe for comfortable, everyday runs.

    Salomon Aero Glide Road Running Shoe

    Everyday running shoes

    Terrain: Road

    Maximum shock absorption

    MIDSOLE: energyFOAM to deliver long-lasting cushion and bouncy energy return.

    A soft padded tongue and collar zone that cradles your foot and ensure maximum comfort 

    Try your new Salomon shoes at one of these events. More

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    Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

    If you ask me, there’s no better way to start the day than with a morning yoga routine. Whether I need to ground down or feel more energized, the right flow of poses always helps me tune into my breath and body.

    Yoga can be an especially powerful practice for anyone dealing with anxiety and depression — and I find that turning to yoga before busy or stressful days goes a long way toward feeling more balanced and centred.

    Plus, mind-body therapies like yoga have been shown to reduce inflammation and boost the immune system, according to research published in Plos One.

    And, yes, in case you’re wondering, a morning yoga routine also challenges your body (chair pose is no joke!), so you can move through your day feeling mentally and physically strong — and more flexible. It starts out with some warm-up poses, moves through a vinyasa sequence that you’ll repeat on each side, and then winds down.

    Time: 15 minutes

    Equipment needed: Yoga mat

    Instructions: Flow from pose to pose listed below, holding and breathing as noted. After completing poses five through 12 on the right side, repeat on the left before moving on. Make this practice about moving intuitively. If you want to feel serene throughout the day, keep your movement slow and gentle. If you want to feel energized, build up to a quicker, more heated pace as you progress. The beauty of yoga is that it can be whatever you need it to be!


    How to: Start on all fours with hands directly under shoulders and knees under hips. Inhale and arch spine so belly sinks down while face and tailbone lift upwards. (This is cow pose.) Then, exhale and push into hands and knees to hollow belly, round spine, and tuck chin towards chest. (This is cat pose.) Repeat for five slow breaths, or about one minute.

    Feel the pose: Close your eyes and try to make your movements more dramatic with each round. Feel the collarbones spread wide in cow pose, and the back of the neck lengthen in cat pose. This one is all about finding a nice rhythm for your spine!

    Downward-Facing Dog

    How to: Start in a plank position. Lift hips up and back, sinking heels toward floor, until body forms an upside down “V” shape. Press shoulders away from ears and relax neck. Spread fingers wide on mat, with palms pressed against the floor. Hold for five slow breaths.

    Feel the pose: Breathe loudly through your nose to tune into yourself and deepen the posture.

    READ MORE: 10 Insanely Challenging Yoga Poses That Will Build Serious Strength

    Side Bends

    How to: Start standing with feet hip-distance apart and parallel, arms extended up overhead with hands interlaced. Inhale and lean up and over from waist to left side. Hold for a few breaths, then push through feet to return to standing and repeat on other side. Perform three rounds on each side.

    Feel the pose: As you create space and length in the sides of the body, feel your ribs separating away from your waist.

    Chair Pose

    How to: Start standing with feet together and arms at sides. At the same time, raise hands overhead, palms facing in, until biceps are by ears while bending knees and sitting back as if lowering into a chair. Hold for five breaths.

    Feel the pose: Challenge yourself and build heat in the body by staying here a little longer than you want to. Find ease in the neck as you breathe deep and feel energy extending out from your fingertips.

    Interlaced Forward Fold

    This pose begins your vinyasa sequence. Flow from this pose through pose number 12 (lizard pose) on the right side, then repeat on the left side.

    How to: Start standing with feet hip-distance apart and hands interlaced behind back, arms straight. Lift fists back away from body, gaze toward ceiling, spread collarbones wide, and then hinge at hips to fold torso over legs and stretch arms overhead. Relax head down and shift weight towards balls of feet. Hold for three long breaths, then release and return to standing.

    Feel the pose: Allow your head and neck to hang heavy and feel your spine decompress.

    Low Lunge Twist

    How to: Start in a low lunge with right foot forward between hands and left leg extended straight back. Draw right hand straight up overhead toward ceiling and rotate torso from waist to gaze up at it. Hold for three breaths.

    Feel the pose: Twist from your belly and upper back while keeping your legs and core strong. Engage your back leg and lift up out of hand on the floor.

    Warrior II

    How to: Start with legs almost as wide as mat, right foot forward, toes facing straight ahead, left foot back, outside of foot parallel to back of mat (right heel lined up with middle of left inner arch), torse facing left side, and arms at sides. Keep left leg straight while deeply bending right knee until thigh is parallel to mat, then extend arms out to the sides at shoulder height. Gaze should be over front fingers. Hold for three to five breaths.

    Feel the pose: Stretch through front and back fingertips equally and keep shoulders over hips.

    Wide Forward Fold

    How to: Start standing with feet wider than shoulders and parallel. Hinge at hips to bring torso in front of thighs, allowing head to relax and shifting weight toward balls of feet to open up backs of legs. Hold for three to five breaths, then return to standing.

    Feel the pose: This pose invites us to literally face inward. Let it draw you into a space of calm introspection as it energizes the body and increases blood flow to the brain.

    Fallen Triangle

    How to: Start in high plank. Then, pull right knee toward chest and slide right foot outside of left hand until both legs are extended to straight (entire left foot and outside of right foot are both on the floor). Draw left hand up toward ceiling and rotate torso to face extended leg. Hold for five breaths, then reverse the movement to return to plank position.

    Feel the pose: Lift hips high and raise gaze to look at top hand.

    READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On Life

    Low Plank

    How to: Start in a high plank position. Keep elbows in close to sides, bend arms, and lower entire body as one unit on an exhale, stopping when biceps are parallel to mat. As you start to inhale, immediately flow to the next pose.

    Up Dog

    How to: From a low plank position, untuck toes, but keep thighs and shins off the floor. Push through palms to straighten arms and lift upper body until perpendicular to mat. Hold for one breath.

    Lizard Pose

    How to: Start in a low lunge with right foot outside right hand and left leg extended straight back. Keep spine long and core engaged, then slowly lower onto forearms. Hold for five to eight deep breaths, allowing hips to relax and open with each exhale. Push up through hands to return to low lunge. Then, return to pose number five (interlaced forward fold) and repeat this sequence on the left side.

    Feel the pose: To modify, lower back knee to the ground.


    How to: Start lying facedown with legs straight and arms at sides, palms facing down. Inhale, draw shoulders back and down, and lift chest, arms, and legs up as high as comfortable, keeping neck long. Exhale, then lower back down with control. Repeat for five to eight breaths.

    Feel the pose: Reach fingertips back to open up chest and heart.


    How to: Start lying on back with arms at sides and legs bent, feet flat on the floor. Squeeze glutes and lift hips into air. Pull shoulder blades together and bring hands to clasp under body on mat. Hold for three to five breaths, then repeat three times.

    Feel the pose: Think about stretching knees over toes and energetically pulling heels toward glutes to create length in body at top of bridge.

    Happy Baby

    How to: Start lying on back with knees bent, feet flat on the floor, and arms at sides. Draw knees toward chest outside of ribs with legs bent and soles facing ceiling. Bring arms inside of legs and grab big toes with first two fingers and thumb of same hand. Gently pull knees toward floor. Hold for five to eight breaths.

    Feel the pose: Enjoy this juicy position as you start to slow down your heart rate and draw your practice to a close.


    How to: Start lying on back with knees bent, feet flat on the floor, left hand on heart, and right hand on stomach. Extend legs and arms to straight on floor. Relax for one to two minutes.

    Feel the pose: Let the body and mind restore after your hard work!

    This article was originally published on  More

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