Relieve digestive discomfort with gentle yoga twists.

Counter Your Thanksgiving Feast With Gentle Reclining Twists That Aid Digestion

Relieve digestive discomfort with this short, relaxing yoga sequence.


Thanksgiving is a holiday that may involve flying home to visit family, spending hours on end in the kitchen, Black Friday shopping, and spending time with loved ones. It's also a time that we are intentional about what we are grateful and thankful for - this always brings me back to the practice of yoga and its ability to connect us back to our ability to improve our own health and wellbeing.

This yoga sequence will help aid digestion by utilizing gentle twists that increase circulation to the digestive and abdominal organs. Additionally, these yoga postures relieve stress, which improves the gut-brain connection. Learn how a few simple postures can help relieve any issues with digestion such as bloating and constipation. Most importantly, eat what you want, relax, and enjoy your holiday!

1. Warm-up with Knees to Chest pose (Sanskrit: Apanasana)

This pose will be one we return to in-between twisting postures. It is a great pose for digestion because the compression of drawing your knees into your chest aids elimination and also relieves your lower back from any tension built up sitting on a cramped airplane. Hugging your knees in towards your chest, massage your back by rolling left to right and back and forth to warm up the spine for our upcoming twists.

2. Asymmetrical Reclining Spinal Twist (Sanskrit: Supta Matsyendrasana)

From Apanasana, stretch your left leg out long and keep the right knee drawn in towards your chest. Take a deep breath in, and allow your right knee to twist over to the left on an exhale by gently guiding your knee with your left hand. Stretch your right arm out to the side, aiming to keep the right shoulder anchored to the ground. If your neck is comfortable doing so, gaze over to the right side. If you are experiencing tension in your low back, place a bolster or pillow at your left side to support your right knee. Hold this posture for 5 breaths before slowly switching to the other side.

3. Apanasana into Thread the Needle Pose (Sanskrit: Sucirandhrasana)

Return to hugging your knees back into your chest to bring your spine back to neutral, then stretch your legs out and plant your feet on the floor with your knees bent. To come into Thread the Needle (also referred to as Eye of the Needle), cross your right ankle over your left thigh. If this feels like a good stretch in your right hip, you can stay here. If you want to deepen the stretch, you will "thread" your hands through the opening between your thighs and pick up your left thigh by interlacing your fingers and drawing your legs closer to you. Hip openers in yoga are notoriously intense, so breath deeply while holding this stretch and notice where you might be holding any tension (are you clenching your jaw or squinting your eyes?). Hold this posture for 5 to 8 breaths before switching sides.

4. Thread the Needle Twist (Sanskrit: Parivrtta Sucirandhrasana)

We will return to Thread the Needle on the right side, and on an exhale, slowly let your legs fall over to the left with your arms out to your sides like a T. A block or bolster can provide support to prevent your lower back from feeling any tension or pressure. After holding this twist for about 5 breaths, come back to center on an inhale, and switch over to the right side on an exhale.

5. Knees to Chest pose into Single Knee to Chest pose (Sanskrit: Apanasana into Eka Pada Apanasana)

Bring both knees into your chest again, and stretch out your left leg, hugging your right knee into your chest. Interlace your fingers either behind your thigh or on top of your shin. After a couple breaths, switch sides and bring your left knee into your chest. Do this for 5 cycles, and move with your breath - draw your knee into your chest with a deep breath in, and release to switch sides with an exhale.

6. Closing - Yogi's Choice

Depending on how you feel after these twists, you can do a short Savasana, lie in constructive rest (knees bent, feet planted on the floor, knees knock in towards each other like a pyramid), take another hip opener like Happy Baby. Take a moment to sit cross-legged, bring your palms together at your heart's center, and show yourself gratitude for taking care of yourself and slowing down in the midst of holiday festivities.

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18 Times Kate Middleton Was Actually All Of Us In College, Beside The Princess Thing

Every girl has to go through her clueless college stage before she reaches Duchess status.

Kate Middleton is basically a household name by now, and how could this not be the case when she has the gorgeous hair, kind smile, and incredible fashion sense. With her constantly in the spotlight looking so put together, we sometimes forget that the Duchess was actually all of us in college!

Here are 18 times that Kate proved she was just like all of us.

1. Going all out in the name of school spirit

There is nothing like breaking out the war paint and screaming for your home team. Like Kate, we all love to get a little messy and make some memories with our friends.

2. Hanging out with the roomies

Some people may not get lucky in this area but for those who are best friends with their roommates, they understand the love. It's a dream come true for everyone who has always wanted to live with their best friends. It's like a sleepover that never ends.

3. Dressing up cute on the first day of school...

You got to make a good first impression on your way to school. Whether it's during your 7 A.M or 4 P.M., it's always best to dress to impress.

4. ...and wearing yoga pants for the rest of the year

And this goes all the way until the last week of school when you don't bother getting out of bed to wear pants at all.

5. Going grocery shopping and throwing in cookies, ice-cream, and every type of Pringles because your mom isn't there to say no

You'll probably regret that in a few months when the Freshman Fifteen kicks in.

6. Walking for miles from your car to your dorm carrying groceries

We can't park by the apartment for a solid five minutes to carry our groceries up to the kitchen or we will risk a ticket, but we can walk a few miles carrying food that gets heavier, and heavier, and heavier with every step.

7. Going out for a night on the town on a Friday night

Dancing, laughter, and fun? Everyone in college has been to a party or two. It's a classic part of the college experience. Sometimes you just need a distraction from all the essays and tests.

8. Being so late to class you threw on whatever your hands grabbed next

We've all been there. Our alarm doesn't go off, we press snooze a few too many times, or forget to even set an alarm and next thing you know we are running around the dorm room like Taz from Looney Toons. You throw on whatever, then run to class.

Unfortunately 9/10 times our outfits don't turn out. Although, Kate can certainly pull off this look, no matter how mismatched.

9. Pretending your walking to the same building as the cute boy you met so you have the excuse to keep talking to him

I am very guilty of doing this. Although I missed my class, at least I got to talk to the really cute boy who has class at 9:45 in the STEM building. It was worth it.

10. Sitting on the floor or standing because you're a poor college student who can't afford chairs or tables

Eating on the floor? Always. Being a college kid is tough and sometimes you have to sacrifice some things to obtain the others. Such as choosing chocolate milk and Halo Top over vegetables and hair conditioner.

Judging by Kate's beautiful locks, she chose the conditioner.

Probably the vegetables too.

We should just all follow her example.

11. Going on cute date with the boy you followed to class-turned-boyfriend

Now my short-lived romance may not have extended farther than us talking and walking to his class, but Kate and William obviously had a better ending. Nevertheless, college is the place to grow and date and possibly find the one.

12. Keeping your hair long and growing because you can't afford to get it cut

Don't trust your roommate. No matter how many times she begs you to let her cut it. Don't.

13. Turning 21 and getting dressed up and going out with your best friends

While this one probably doesn't apply to Kate, since you can drink at age 18 in most countries, all my people in the United States know the sweet freedom of turning 21. It's an iconic time in a students life and marks a huge milestone as well.

14. Passing out flyers for some type of movement or protest

Everyone wants to be a part of something bigger - which is why college is the time to stand up for what you believe in. May that be RedforEd, Planned Parenthood, anti-Abortion, Trump, the Wall, pizza bagels, it's all an exercise of the first amendment.

15. Ranting to your friends about the professor that just "doesn't understand you"

You know your thinking about that professor right now as you read this. And you know that that's your reaction whenever they give you a bad grade or say something you disagree with at the tiniest degree.

16. Getting glammed-up for those senior photos

Pick out your best outfit and make sure it's a good hair day because everyone will be viewing these photos forever... and in Kate's place that is more than true. Luckily she looks as gorgeous as ever. Does she ever have a bad hair day?

17. Walking out of your last class knowing you'll never have to write a single paper again

And purposefully not thinking about how you will be going into the real world in less than a few days.

18. When you've graduated and realized you have no idea what you're going to do with your life

Maybe a prince will be right around the corner to sweep you off your feet so you won't have to figure your life out.
Cover Image Credit: Laura Warshauer

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20 Amazing Songs You Need For Your Travel Music Videos

Planning to make your new travel video? Use one of these songs as your perfect background music!


Based on the mood you're currently feeling, here are 20 different songs categorized by when you should use them for a traveling music video:

1. For Those Classic Summer Feels

"Harvest Moon" by Poolside

"Gone" by JR JR

"Hold My Hand" by Jess Glynne

"Summer" by Calvin Harris

For all the lake adventures and mission trips, these are the perfect songs to put behind them to share your experience. Using these songs, your video can have a perfect summer vibe to it!

2. For A Good Winter Vacation

"The Days" by Avicii

"Something Just Like This" by The Chainsmokers

"Roses" by The Chainsmokers

"It Ain't Me" by Kygo ft. Selena Gomez

It's hard finding a perfect song for a cold winter day. These songs can work amazingly to any snowy adventurous video you've made for your winter break.

3. For Everyday Adventures

"Shut Up and Dance" by WALK THE MOON

"To Let Myself Go" by The Avener

"All That Matters" by Justin Bieber

"Youth" by Troye Sivan

We all have our daily vlogs filled with school and friends. These songs can put a touch of amusement and thrill to these videos!

4. For The Perfect Spring Break At The Beach

"Steal My Girl" by One Direction

"The Nights" by Avicii

"Runaways" by Galantis

"Bohemian Rhapsody" by Queen

Every girl has the perfect week at the beach once a year! These songs can show off how incredible your experience with your friends was.

5. For Those City Nights

"Bullet Train" by Stephen Swartz

"Love You Like A Love Song" by Selena Gomez

"G.O.M.D." by J. Cole

"The Heart Wants What It Wants" by Selena Gomez

We all take visits to the city and never have the right songs to make a video with. These upbeat songs will make your city vlog into a perfect travel video!

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