Wellbeing Journal
5 WAYS PLANTS CAN BOOST YOUR SKIN HEALTH
One of the best (and easiest) ways to liven up an interior is with the addition of plants. But it’s not just a positive aesthetic effect that plants have – they’ve been proven to boost our mood, promote positivity and, it turns out, being surrounded by all that lush greenery is good for the skin, too (after all, there’s a reason why many skin care products are packed with botanicals). Here are five ways that plants can help you to maintain healthy, glowing skin. INDOOR PLANTS HYDRATE SKINIndoor plants increase the moisture in the air, which means they help to combat dry, thirsty skin and reduce symptoms like flakiness (especially helpful in winter, when the contrast between the cold air and indoor heating can quickly dry out skin). The best indoor plants for this are those with large canopies that require lots of water to survive, such as Peace Lily and Ivy. Two plants next to chair and table in white living room PLANTS PURIFY THE AIR – AND YOUR SKINHouseplants capture dust and particles from the air and can reduce the amount of pollution in the air. Thanks to their purifying qualities, plants also reduce our exposure to indoor toxins that can cause premature ageing, acne, dryness and dullness, as when our toxic burden is too big, the skin struggles to flush out toxins as quickly as it should. For the best air-purifying plants, go for the Snake Plant, Dracena or Fiddle Leaf Fig. ALOE VERA CAN SOOTHE AND MOISTURISE SKINAloe Vera has long been used for its soothing properties. That’s because it’s rich in vitamins A, C and E, making it a natural moisturiser – plus, it can also help protect the skin from free radicals. Keep an Aloe Vera plant at home and carefully crack open the leaves to scoop out the gel and apply it directly to the skin whenever you need it (bonus: this is a low-maintenance plant and only needs watering once every three weeks). Or for skin care that already harnesses the power of Aloe Vera, try our Moisture Replenishing Mask. Six succulents on table SOME HERBS CAN ENHANCE YOUR SKIN HEALTHHerbs aren’t just great for cooking – some may be full of skin-loving ingredients, too. Powerful herbs include Mint, which contains salicylic acid to clear pores, Sage, which is full of antioxidants to help clear congestion and mop up excess oil and Chamomile, an anti-inflammatory that can alleviate irritation caused by skin sensitivity. Try crushing up the fresh herbs and adding them to your bath or try our Chamomile-Rose Hydrating Essence. ROSE IS PACKED WITH BEAUTY BENEFITSRose is our signature botanical for a reason. It hydrates, soothes and tones the skin for a more radiant complexion, and rosewater can help to tone the skin while maintaining its pH and oil balance. Not just that, but Rose oil hydrates and rebalances skin, strengthens its natural barrier and helps protect it from environmental aggressors. Reap the benefits by having a Rose bush indoors or out, and enhance the results with rose-infused skin care products such as Rosewater Balancing Mist and Moisture Plus Rare Rose Serum. Plants: they’re pretty powerful. Fill your home with your favourites and use high-performing botanicals on your skin too. Shop our full range here.
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5 BENEFITS OF USING A FACE SCRUB
Face scrubs: some people love them, some people avoid them. Are face scrubs good for your skin? Do they work? How often should you use them – and which one is best for your skin concern? It can be a minefield and sometimes feel like it’s one extra step in an already lengthy skin care ritual. But, used correctly, face scrubs can revitalize your skin and restore your natural glow. Read on for our ultimate guide to exfoliating. Face Scrub with leaf on a tray WHY YOU SHOULD USE A FACE SCRUB1. It improves skin tone and texture. Every day, dead skin cells, dirt and oil build up on the surface of your skin, which can leave it feeling and looking dull and dry. A gentle exfoliator removes this buildup, revealing newer, fresher, smoother and healthier-looking skin.2. It unclogs pores. Our pores can get clogged from a buildup of sebum (naturally occurring oil in our skin), as well as dirt and grime from pollution, sweat and general everyday life – which can lead to the appearance of spots. It’s important to give your face a thorough clean with a face scrub once or twice a week to remove this buildup.3. It helps fade spots and scars. Exfoliants break down dry and dead skin while smoothing texture, which means the skin appears to look more uniform over time. Any appearance of acne scars, dark spots or hyperpigmentation will soon be reduced.4. It helps your skin care absorb faster. If your skin has a thick layer of dead skin cells, your serum and moisturiser will have to work harder to penetrate the layers of the skin they’re trying to reach. By removing these dead skin cells, you’re helping these products work to their best abilities.5. It helps fight signs of ageing. Typically, our skin regenerates every 25-30 days but as we get older, this process starts to slow down – meaning we need to give it a little boost. Face scrubs mimic this rejuvenation process, giving skin a new lease of life. Face Scrub with hands How often should you exfoliate? Exfoliating too often could have a damaging effect on the skin. We recommend using a face scrub once or twice a week to reap the full benefits of a face scrub without damaging the skin. Our Daily Exfoliating Cream is mild, creamy and non-granular, making it our best exfoliating face scrub for sensitive skin. If signs of ageing are your main skin concern, go for the Purely Age-Defying Refining Treatment, which gently lifts dry skin and impurities to reveal softer, smoother and more even-looking skin.Forget harsh scrubs in favour of gentle formulas that nourish the skin. Shop our range here.
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ALL ABOUT ROSES: THE BEST CHRISTMAS GIFT GUIDE FOR HER
Christmas is the season of joy and giving - the time of the year to show gratitude to others (and to yourself). This year, we’re focusing on thoughtful gifts that take care of wellbeing as well as being a luxurious treat, and what better way than creating a self-care hamper full of iconic and uplifting beauty and skin care products that will show you really care? Enter, Rose. Not only does it smell divine, the benefits of rose fragrance are magical: it has been shown to have anti-inflammatory properties that help calm and hydrate your skin; it also has anti-depressant benefits that help bring a positive boost in mood and uplift people struggling with depression and stress - this makes rose the perfect ingredient to include in the beauty and skin care gift sets. Bottle of Jurlique Rosewater Balancing Mist Here are our all-roses Christmas gift ideas for her:ROSE-INFUSED SKIN CARE TREATSWith just one spritz, our Rosewater Balancing Mist instantly hydrates, restores and refreshes skin, even over makeup – thanks to the extract from the Jurlique Rose. This is a beautiful scent to uplift their mood instantly and can be used after cleansing the face every morning and evening, and anytime when they need a hydration boost.For a full rose sensation, add our Moisture Plus Rare Rose Serum and Moisture Plus Rare Rose Lotion to their gift. Introduced recently, the Moisture Plus Rare Rose range combines potent hand-grown botanicals including the Jurlique Rose Extract with the latest natural technology to give 24h hydration to the skin. The serum and lotion work well together to deliver intense hydration and restore skin's natural glow. Now, your skin should feel fresh, dewy, supple and full of rose love! THE GIFT OF FRAGRANCERose scent aromatherapy has been proven to help relieve tension and stress naturally – and the good news is this is not difficult to do by yourself! A simple rub of some rose oil onto the skin’s pulse points (neck, inside wrists and behind ears) and décolletage will let the oil and rose fragrance circulate within the body. A mini roll-on such as LUMIRA Persian Rose Perfume Oil makes the perfect gift this Christmas. Blended with floral rose absolute, bergamot zest and dark resinous amber, the scent of seductive Persian Rose soothes and calms the feeling of tiredness, stress and anxiety. THE SWEET SCENT CANDLEA candle always makes a great gift – universal, sensuous and a little bit luxurious. The LUMIRA Candle Persian Rose is inspired by the delicate scent of rose water and amber, ancient Persia and its perfumed kings and queens. The concentrated aroma of rose fragrance can help with stress and depression too, as it decreases breathing rate and blood pressure to help relax your mind and body. woman holding gift boxes
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THE ULTIMATE CHRISTMAS GIFT GUIDE
Christmas is just around the corner, which means a season of long days with friends and family, overdoing it on the mince pies and of course…gift-giving. For a gift they’ll truly want this Christmas, you can’t go wrong with nourishing skin care – practical, universal and a little bit luxurious, great skin care is a perfect present for all. Our skin care line at Jurlique contains active, plant-based ingredients that cater to specific skin types and concerns, meaning they’ll treat your loved ones to healthy-looking skin. So whether you’re looking for a small stocking filler, a gift to impress that special someone or a treat for yourself, discover our Christmas gift ideas for every budget. gift under 50 UNDER $50For stocking fillers, small gifts for friends or for adding something a little extra to a Christmas present, discover our gifts for under $60. Our hand creams have been beauty staples at Jurlique since the beginning, thanks to the caring and hydrating botanical extracts and subtle, natural fragrances that suit a range of tastes – from Citrus, Lavender and Jasmine, to our limited-edition Fragrant Rose. For a Jurlique must-have, choose from one of our iconic face mists that instantly refresh and hydrate skin, or go for our Lip Care Balm for a handbag essential. gift under 100 UNDER $100If there’s one thing every skin care aficionado needs in their beauty cupboard, it’s the Jurlique Iconic Set. Valued at $117, this $99 set includes three of most-loved products: Activating Water Essence, Rosewater Balancing Mist and Rose Hand Cream. Hand cream fans will love our Hand Care Quartet featuring Rose and Lavender, while our Hydrating Rose Duo of hand cream and lip balm is perfect for beauty on the go. gift under 150 UNDER $150Hydrating and refreshing, there’s a reason Rose has been used in beauty and skin care products for centuries (and why we love it here at Jurlique). This Christmas, our Rose Essentials set contains the daily skin care go-tos you’ll reach for morning and night – Radiant Skin Foaming Cleanser, Rosewater Balancing Mist and Moisture Plus Rare Rose Lotion. If it’s long-lasting moisture you’re after, choose our Moisture Replenishing Essentials gift set, complete with our Moisture Replenishing Day Cream that has a cult-like status. gift under 250 UNDER $250For something extra special this Christmas, our gifts under $250 are a real treat. Combat multiple signs of ageing and revitalise youthful radiance with our Herbal Recovery Essentials, containing our Activating Water Essence, serum, eye cream and moisturising cream from the Herbal Recovery range – all packed with powerful botanicals and naturally-derived antioxidants. For the ultimate in natural anti-ageing, our Nutri-Define line up is our most rejuvenating and firming edit. Find the highly coveted Nutri-Define Serum and Eye Contour Balm in our Nutri-Define set this Christmas. This season give the gift of beautiful, healthy-looking skin with our specially-curated Christmas gifts and sets at Jurlique. Shop them all here.
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THE 5 COMMANDMENTS FOR CLEAR SKIN
The 5 Commandments to Clear Skin We all want clear, radiant skin but sometimes it’s easier said than done. The condition of your skin comes down to a combination of genetics and lifestyle, but there are a few steps you can take to clear up your complexion. To do it the natural way, follow these clear skin tips: CLEANSE MORNING AND NIGHT Cleansing is the essential first step of a clear skin routine. Even if you’re tired, don’t skip this step or use a wipe or any old cleanser – go for a gentle one that won’t strip the skin or upset its pH balance. In the morning, cleanse to refresh the skin and lift any sweat or dirt that accumulated overnight. In the evening, the best thing to do is double cleanse to ensure you get rid of everything that’s built up throughout the day – first, use a cleansing oil such as our Nourishing Cleansing Oil to remove makeup, dirt and grime, and then use a regular cleanser such as our Radiant Skin Foaming Cleanser to deeply cleanse your skin. STICK TO A SKIN CARE RITUAL After cleansing, use one of our toning facial mists to purify, soothe and balance your skin. Follow up with our Activating Water Essence to boost hydration, then apply a serum such as our Moisture Plus Rare Rose Serum to help hydrate and restore your skin. Seal in hydration with a nourishing moisturiser or facial oil – our Skin Balancing Face Oil is suitable for all skin types and can be applied directly to the face to deeply nourish and balance skin. New to face oils? Read our Everything You Need to Know About Face Oils for everything you need to know. STOP TOUCHING YOUR FACE We all touch our faces throughout the day – whether it’s resting our face in our hands, picking blemishes or unconsciously touching areas of the face. But in doing so, bacteria can be transferred from your hands to your face, which can lead to congested skin. If you have spots, use a spot treatment instead of popping them and make an effort to minimise how many times you touch your face. The same principle applies to your phone as well – sanitize the screen with an antibacterial wipe once a day and use earbuds when making calls whenever possible. CHOOSE SKIN CARE PRODUCTS THAT SUIT YOUR SKIN CONCERN Your skin concern should dictate the products you use as you’ll have different needs accordingly - if you use the right products, they’ll absorb into your skin and work more effectively (read our Understanding Your Skin Type if you’re unsure). If you have acne-prone skin, be careful not to over-treat it and only apply the recommended amount of product as per the packaging. LOOK AT YOUR DIET AND LIFESTYLE It’s not just skin care products – you can take on a few diet and lifestyle habits for clear skin, too. Drink at least 2L of water a day and enjoy foods rich in omega-3s and vitamins A, B and C (read our guide to skin-loving wholefoods). Exercise regularly to boost circulation, help reduce stress and give skin a healthy flush, and try to 5 ways to combat stressed-out skin (our stress hormones increase oil production, so you’re more likely to break out when you’re stressed).Get the clear complexion you’ve always wanted by taking care of your skin from the inside out. Shop our natural-based face skin care, eye care, lip care, hand care and body care here to help clear congestion and boost radiance. FAQs How to get clear skin naturally? Stick to a consistent routine using products for clear skin. Start with a simple regimen – cleansing, toning, moisturising and sunscreen for the daytime. Your skin may also benefit from a few healthy lifestyle habits, such as getting enough sleep, drinking plenty of water, eating a balanced diet, exercising regularly and managing stress. And what to avoid? You guessed it right – alcohol, sugar and processed foods. How to clear skin overnight? While there is no magic wand for making unwanted acne or blemish disappear, there are certain things you can do to wake up to clear skin overnight. Wash your face with a gentle cleanser. Follow with a hydrating toner. Apply a nutrient-rich serum. Use a hydrating mask before bed to replenish and soften skin. Lock in moisture with a nourishing night cream or face oil. Get enough sleep – there’s a reason it’s called beauty sleep. Is it possible to have 100% clear skin? Having completely '100% clear' skin is not realistically possible for most people due to genetics and environmental factors. But with a consistent skincare routine and healthy lifestyle, you can definitely improve your skin and get a clearer complexion. What is clear skin? When we talk about clear skin, we typically mean skin with an even tone and smooth texture that reflects light without being shiny. Clear skin is mostly free from blemishes, with barely visible pores and little to no imperfections. Why won’t my skin clear? While we all want a clear face, it's normal to have uneven tone and texture. Genetics, skincare routine, and lifestyle can all influence your skin’s appearance. Clogged pores, a major culprit of uneven skin, occur when sebum mixes with dead skin cells and blocks your pores. These clogged pores can trap bacteria and develop into bumps, whiteheads or blackheads.
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HOW TO MAKE A CHRISTMAS WREATH USING AUSTRALIAN BOTANICALS
Think of a traditional Christmas wreath and think of the large, dark green wreaths made up of pine, holly and cedar leaves that tend to grace our TV screens over the festive period. But pine cones, berries and wintery leaves don’t exactly scream an Australian Christmas, so this is the perfect time of year to try something a little bit different. At Jurlique, we love our botanicals (both as ingredients in our skin care, and in our interior décor) so this Christmas we’re going to be using Australian plants to create our very own door wreaths. For an easy DIY project this season, follow or guide to making your own wreath. YOU WILL NEED: • Wooden or wire florist ring • Scissors • 4-6 varieties of different Australian native foliage (we like wattle, eucalyptus and bottlebrushes. Make sure they’re sturdy so they won’t wilt) • Florist wire • Wire snippers • Ribbon or jute twine, for hanging STEP ONE Snip your foliage to into pieces about 15cm in length and bunch each type of foliage together (if you want a thicker wreath, use two cuttings of each type of foliage). Arrange them so that each piece of foliage can be seen and tie the base of the foliage to the florist wring using florist wire. STEP TWO Create your second bunch of foliage and lay it over the base of the first so you can’t see the ‘ends’. Tie it in place using florist wire and repeat until the whole wreath is covered. The size of your florist ring and how thick you want your wreath to be will determine how many bunches you need. For a 14-inch ring, you’ll typically need about 12 bunches. STEP THREE Now that your wreath is complete, tie your ribbon or twine onto the ring in between the foliage to hang on your door, or anywhere else in your home. Mist your wreath with a small amount of water every couple of days to keep your foliage alive. If you’re making your own wreath this year, tag us on Instagram – we’d love to see your creations! And if you’re still looking for gifts - whether it’s stocking fillers or something more extravagant
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EVERYTHING YOU NEED TO KNOW ABOUT SENSITIVE SKIN
Sensitive skin is incredibly common, and easily triggered by the environment, allergies and the clothes you wear. To treat your sensitive skin, it’s important to use calming skin care products and steer clear of aggressors that might set it off. From the skin care products to use to what to avoid, here are our sensitive skin care tips. WHAT CAUSES SKIN SENSITIVITY?Sensitivity can be caused by many different things including genetics, ageing, allergies, hormonal imbalances or medications that increase sensitivity. The environment and change in the elements (such as heat, humidity, wind and snow) can also cause sensitivity, along with poor diet, drinking too much alcohol, stress, dehydration and use of harsh cosmetics. Some fabrics, like wool, can also irritate skin, so choose clothes made with natural fibres, such as cotton and bamboo, and buy a laundry detergent that’s formulated for sensitive skin. THE SYMPTOMS OF SKIN SENSITIVITYThe tell-tale signs of sensitive skin include dryness, tightness, redness and blotchiness. Irritation – such as itchiness, visible rashes, tingling or burning – and flaky skin and broken veins on the nose and cheeks can also be signs that you have sensitive skin. HOW TO MANAGE AND TREAT SENSITIVE SKINSensitive skin is easily irritated and prone to drying. To soothe skin and prevent the symptoms from flaring up, use specially formulated natural products that restore the skin’s protective barrier and calm and rebalance skin. At Jurlique, the hero ingredient in our sensitive skin range is Calendula, a powerful botanical known for its calming and comforting properties.Calendula Redness Rescue Calming Mist is our best facial mist for dry, sensitive skin. Use it before applying Calendula Redness Rescue Restorative Treatment Serum and Calendula Redness Rescue Soothing Moisturising Cream in your skin care ritual, and be aware of any triggers that irritate your skin. WHAT TO AVOID IF YOU HAVE SENSITIVE SKINSensitive skin can flare up easily – and prevention is better than cure. Avoid products with common irritants like artificial colours, fragrances and sulphates. Steer clear of harsh exfoliants, which can aggravate the skin (choose something gentle like our Daily Exfoliating Cream instead) and don’t use makeup, skin care, medication or topical treatments that are past their expiry date. EAT ANTI-INFLAMMATORY FOODSSensitivity is a form of inflammation, so add anti-inflammatory foods to your diet such as leafy greens, broccoli, turmeric, ginger, spinach, nuts and avocado to avoid flare ups. Avoid spicy foods and hot drinks, which can cause redness, and cut down on caffeine, alcohol and processed sugar. Try and calm the mind and body too, by practising yoga or meditation. Cup of turmeric latte with fresh ginger If you’re experiencing skin sensitivity, treat yourself to a skin care ritual that’s soothing and calming. Shop our specialised range here.
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WHAT ARE BIODYNAMIC PREPARATIONS
At Jurlique we grow most of the botanical ingredients that we use in our skin care products on our biodynamic* farm in South Australia’s Adelaide Hills. We use healthy, powerful plants that are carefully chosen for their skin-benefitting properties, using biodynamic* practices which we believe enable us to grow the purest, best quality botanicals possible. We believe that by following biodynamic farming techniques, we’re harnessing all the positive, living energies from Nature, as well as farming in the most sustainable way possible. The plants and herbs we grow are nutritional for the skin, enriching for the soul and good for the planet. There’s a lot that goes into biodynamic* farming (read our guide to biodynamic farming here) and a lot of the work goes into biodynamic preparations. The preparations are placed in the farm environment to enrich the soil, encouraging the plants to be spiritually good for the body and have the highest vital life force energy when harvested. When Rudolph Steiner established biodynamic principles, he came up with nine ‘preparations’, which are made from herbs, mineral sources and animal manures. Turned into field sprays and compost, it is these preparations that aid fertilisation – rather than synthetic, chemical-driven fertilisers you’d typically find in conventional farming. These preparations are used on the farm to activate and enhance the energy of nature into the whole farming system. Earth, Atmosphere, Cosmos THE NINE BIODYNAMIC PREPARATIONSBiodynamic preparations are numbered 500-508 and are all used for different reasons. 500 and 501 are considered the most important for maintaining the health of the soil, whilst 502-506 are placed in the compost. When added to each compost row in a specific order, it encourages a balanced process and to addresses certain key elements for plant health. Prep 507 is sprinkled over the compost bringing warmth to the heap. 500 HORN MANUREHorn Manure 500 is the first to be used and usually applied twice a year. Fresh cow manure is buried in autumn and dug up in spring. It’s then mixed with water and sprayed to the base of the plants to feed the soil (think of it as a superfood). Use of this preparation encourages:• Healthy humus formation• Mineral retention and availability• Improved crumb structure• Beneficial soil microbes, including nitrogen fixers• Soil animal life, increase of earthworms• Improved absorption and retention of water• Fine, highly developed, robust root systems• Improved nutrient uptake 501 HORN SILICAHorn Silica 501 is the original biodynamic atmospheric spray and is made from ground up clear quartz crystal and buried in the ground over summer. Horn Silica aids photosynthesis and increases the quality of the final product, including its ripeness, sweetness, flavour, fragrance, shelf life and dry fibre content. Like 500, this prep is mixed with water to be sprayed over the crops and soil, using a stirring method that increases oxygenation and, we believe, draws cosmic influences into the water. Biodynamic farming 502 YARROWYarrow remedies weaknesses in flowering and fruiting and strengthens the plant against insect attack. The radiant energy of this preparation affects the whole of the compost, enabling it to enliven the soil. Yarrow also attracts a lot of good bug life to the farm, including ladybirds which eat the aphids off our Roses. 503 CHAMOMILEChamomile stimulates the calcium processes in relation to Sulphur. It also contains homeopathic Sulphur, which allows it to attract other substances. It keeps the plant healthy by warding off harmful effects of fruitification. When added to compost, a more stable nitrogen content develops, enlivening the soil and stimulating plant growth. 504 NETTLEThis preparation carries the influence of potassium, calcium, Sulphur and iron, in relation to activity in the soil, making the compost heap inwardly sensitive and receptive. It helps the soil develop an intelligence to accommodate the plants which are growing in it. 505 OAK BARKOak bark has a high calcium content. It acts as a mediator between the plant and the living Earth and stimulates calcium processes to prevent plant diseases. 506 DANDELIONDandelion contains silicic acid and draws in influences of the cosmos. The potassium – silica relationship in the dandelion is transferred to the compost. The dandelion prep gives the soil the ability to attract silica from the cosmos and sensitises the plant to its environment so that it can attract what it needs. 507 VALERIANValerian helps the compost to attract the force of phosphorous-activating bacteria within the soil. It is used for frost protection and to stimulate flowering. Like Yarrow, Valerian brings good bug life to our farm (it’s also great food for our bees). 508 HORSETAILHorsetail is a harmful weed in South Australia, so we used Casuarina as a replacement, which has been approved by Biodynamics Agriculture Australia. Mixed with water and turned into a spray, this helps strengthen the plants to fight fungal diseases and can clear mildew on fruit. To find out more about biodynamic* farming, read our guide here. And to see our farm and biodynamic preps in action, discover our farm tours in South Australia’s Adelaide Hills.*Certified biodynamic by the National Association for Sustainable Agriculture, Australia. Jurlique’s products and farm are not certified of affiliated with Demeter® USA or Demeter International.
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7 EASY YOGA POSES TO RELIEVE STRESS
Stress is no stranger to us. It visits us at any moment of our everyday lives: that could be the moment when you see a long list of unread emails after returning from holiday, when your children are testing your patience or when you’re stuck in traffic… Stress has been linked to a wide range of health issues, including mood, sleep, and appetite problems and it can play a role in the causation of heart attacks. Therefore, it is important to relieve stress regularly to keep your heart healthy and maintain an emotionally balanced life. Yoga is known for calming your body and mind through breathing and asanas (postures), but don’t be intimated by the sound of it as yoga can be easily practised at home. All you need is a yoga mat and 15 minutes every day. Here are 7 easy yoga poses for beginners we tried that can help to relieve stress: 1. LEGS UP THE WALL Set your legs up against the wall. Bring your hips closer to the wall as you let your hip flexors relax. Relax your shoulder and breathe through your nose for 2 minutes. 2. STANDING FORWARD BEND Stand up, reach tall and exhale forward, then bend knees. Hold your opposite arms and hang loosely, or if you are flexible you can place your palms on the floor. Try to keep your head closer to your knees. For a deeper stretch, try straightening your legs. Hold this position for 6-8 breaths. Then inhale, stretch arms forwards, raise them and your torso back to the standing position. 3. CAT-COW POSE This is a good pose to massage your spine and relieve tension. Cat – Start on all fours, then while exhaling, round your back towards the ceiling and bring your navel up towards your spine. Bring it back to the neutral position, with spine and head aligned. Cow – Inhale and tilt your pelvis back so that your tailbone sticks up. Keep your abdominal muscles hugging your spine by drawing your navel in. Keep rotating these two positions for 6-8 times. Try to feel your spine in each position as much as you can rather than trying to speed up. 4. CHILD’S POSE Sit on your shins with your big toes touching and your knees sightly apart. Bring your palms to the front of your body and rest on the floor. Walk your hands forward until you feel like you can’t walk any further. Allow your stomach to rest on your thighs and your forehead to rest on the floor. Breathe and rest in the position for 2 minutes. 5. BRIDGE POSE Place your feet flat on the floor, hip width apart. Slide your arms alongside your body with palms facing down. Inhale and lift the hips up, rolling your spine off the floor. Squeeze your knees lightly together to keep the knees engaged. Press down into the arms and shoulders to bring the chest upwards. Engage legs and buttocks to lift the hips higher. Breathe and hold for 4-8 breaths. 6. HAPPY BABY Lie on your back and bend both knees. Catch the outside of your feet and breathe. Keep your lower spine touching to the floor, while keeping your chin closer to your chest. Gently rock left and right if you desire. Hold for 4-8 breaths. 7. CORPSE POSE Lie on your back with your legs apart to yoga mat width, arms by your sides with palms facing up. Let your eyes and face soften and close your eyes while breathing deeply. Bring attention to each part of your body starting at the crown of your head, all the way down to your toes. Hold this position for 2-5 minutes. This pose will help bring relaxation to your whole body to end your daily 15-minute practice. Start taking care of your body and mind today if you haven’t yet. Remember, they are the only places you live in.
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