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      10 Yoga Poses Every Beginner Should Try

      10 Yoga Poses Every Beginner Should Try

      If you’re new to the mat, you’re probably walking in to yoga with a lot of assumptions. You’ve heard about downward dog and sun salutations and may even think that’s going to dominate your early practice. The poses may be extremely common, but they may not be necessary for you.

      yoga poses

      Every yoga pose, more formally known as asanas, has a purpose. You’ll complete each pose in a complementary series, using those like downward dog to help your body transition from one asana to the next. More importantly — you’ll complete each new pose as your body is ready.

      To avoid injury and get the most out of each pose, you should take your time learning the basics of yoga, which can include breath work, proper alignment, and even meditation.

      Jill Lawson, a certified yoga teacher who leads teacher trainings and her own studio, says meditation is an important and oft overlooked aspect of yoga.

      “Meditation is a key component in all yogic practices. Sukhasana, or Easy Pose, may look easy, but it is actually a very challenging pose. One of the goals of yoga is to quiet the mind, and this is a superb pose to practice doing so. Some say this pose takes a lifetime to master, so why not start now?,” she recommends.

      Other popular and basic yoga poses you’ll want to take on as a beginner include warrior, tree, triangle, child’s, cobra, and corpse. Each will help you slowly build strength and confidence within your own practice, while giving your body a gentle and necessary workout.

      However, if you need to take an even easier introduction to yoga, then by all means do so.

      For true beginners, “consider going even more basic with cat/cow for full movement and breath integration,” suggests Kia Ruiz, a yoga instructor at

      Ruiz also suggests alternatives for the ever popular downward dog pose. “For full-bodied individuals, down dog can be challenging on joints and blood pressure.” Why? She explains that this inversion puts the head below the heart, which can increase blood pressure. “Alternatives include wall dog and puppy if this is a concern for yogis as they strengthen their practice,” she encourages.

      Mountain pose is another ideal pose for beginners “because it sets the foundation for many of the other standing poses,” added Lawson. When done properly, “this pose emanates poise and balance,” she said. “It is that ‘root down and rise up’ element that creates grace and ease in a yoga practice, and it is best felt in mountain pose.”

      Be sure to let your yoga instructor know it’s your first time or that you’re practicing at a very beginner level. This will alert her to your unique needs in the class and ensure you get more out of each session. Find those poses you love, do the work to master them, and use them as the building blocks to develop your own fluent yoga practice.

      Quit Making Boobs Your Excuse: Breast Health Depends on a Good Sports Bra

      Quit Making Boobs Your Excuse: Breast Health Depends on a Good Sports Bra

      Driving down the road last week, I saw a woman running. My first reaction was, “Good for her!” Just drenched in sweat, killing it. I love seeing people out being active.

      My second reaction was, “I wish I could pull over and give her a better sports bra.” She may as well have not even had one on. We’ve all seen it, or probably been her, when you workout and the breasts take off like the arms of a kid jumping out of a swing. They move every which way but that which they should be headed.

      enell bra comic

      It’s not just unsightly or painful, this multi-directional effect of a good workout and bad sports bra on the breasts can actually have a detrimental effect on your breast health. Strap ‘em in ladies; the cost could be more than a quality sports bra investment.

      New research from the University of Portsmouth in the United Kingdom, published by the Journal of Physical Activity and Health, found that “the breast was a barrier to physical activity participation for 17 percent of women.” Our recent sports bra nightmare stories are clue enough — the wrong sports bra can scare any woman away from the mildest workout. Sitting around looks better than the pain, embarrassment, and poor breast health that can come from a low performance or low quality sport bra.

      No matter how small or large your breasts are, proper support throughout any workout is imperative. Not only does it minimize superfluous movement from “the girls” that could interfere with the workout, but it minimizes or eliminates pain associated with those movements. While the woman we saw running last week was committed to her workout, there’s no doubt she was painfully uncomfortable.

      The scariest part is that there is real damage being caused to the breast tissue when “the ladies” aren’t properly stowed away.

      “Not properly supporting your breasts, or wearing an ill-fitted sports bra, can potentially be harmful to the tissues of the breast over time. Running pulls on the breast in all directions: in, out, up, down and side-to-side. This movement can weaken the connective tissue that supports the breasts causing it to lose elasticity and even permanently damage your breasts,” explained personal trainer and fitness expert Kelly Turner in an interview at

      Running, doing Zumba, riding a horse, cycling, or anything above a mall walk can put great strain on your breasts. Wearing the right sports bra for the right activity can ensure your breasts are protected, and that you feel comfortable enough to make the activity routine.

      Sports bras weren’t the only thing keeping women from exercising. Study respondents cited energy or motivation at #1, time constraints at #2, and general health at #3. Breasts were the #4 reason women don’t workout.

      The goal of the study is to spread the word about the breast health/sports bra relationship.

      “Breast health knowledge increased the use of a sports bra and levels of physical activity,” the study cited.

      The researchers, Emma Burnett, Jenny White, and Joanna Scurr, concluded that with 33 percent of women not meeting minimum physical activity recommendations, the importance for increased “breast health knowledge” could be an effective tool in reducing known barriers and getting more women logging more physical activity.

      If I’d had a spare ENELL in my trunk, I’d have pulled over and properly outfitted that woman on her evening run. I can hope you won’t be the next victim of a bad sports bra on a good run!

      Sports Bra Nightmares

      Sports Bra Nightmares

      Punctured left lung. Attempted asphyxiation. Dislocated shoulder. Cut-off circulation. This sounds like a list of injuries after a boxing match, not your standard Tuesday undressing in the ladies’ locker room. These are actual things women have experienced during and after a workout while strapped in to their non-ENELL sports bras, not to mention sheer panic and terror when you realize you’re actually stuck inside. We have all been there!

      busty perks comic

      There’s Dani Stone who recounts a nearly dislocated shoulder after trying to unhinge herself from a sports bra. “I gave myself a charlie horse in the neck that lasted two weeks,” she said. “Damn sweaty straight jackets is what they are!” Thankfully, the ENELL has a front closure system so there’s no gymnastics required to get out of it!

      For Kenlie Tiggeman, it’s a six-of-one, half-dozen-of-another fiasco. “Either my circulation is getting cut off, or they’re not staying in place,” she recounts of her sports bra nightmares. She’s even had to do the multi-bra walk of shame. “I wore two sports bras last week in the hopes of keeping everything in check, but they rode up while I was on the elliptical. I had to cross my arms and walk out of the gym to put everything back in place.”

      busty perks bra comic

      And she’s hardly the only one who’s had to double up. Or even triple up, in Gray Brand’s case. In high school, she remembers forcing herself into three sports bras while running the two mile “while an audience of my peers chanted ‘Uniboob!’ as I raced by them on the track.” It’s one of her most shudder-worthy memories, and she notes she’s got an archive of stories just like it.

      What about nursing moms trying to take care of themselves and the baby? No, they don’t get a break either! “Nursing sports bras, in theory, are a great idea,” says Kerri Burr. “Hey! I can go work out, and nurse the baby right when I get home! Perfect!” But like much of motherhood, she recalls that it never goes as perfectly as you’d planned. “You go out for a jog. The little clip unhooks itself, and all of a sudden you are way too ‘free’ to be in public.”

      But then, sports bras don’t have to be the root of all apparel evil. For some women, they’re a saving grace. Kay Cherryholmes, a woman who has taken on such physical endeavors as swimming the Alcatraz Escape from the Rock, climbing to Mt. Everest base camp, and hiking the Camino in Spain, says she switched to sports bras full time when a “broken underwire almost punctured my left lung.” Stuffing her bras with tissue to deflect the wire only ended in embarrassment when the wad fell out during jump-roping next to a cute guy at the gym. “So I switched to sports bras and I’ve worn nothing else for about two years. It’s LOVE,” she says. (Pro Tip: The ENELL LITE is great for everyday wear.)

      Do you have any sports bra nightmares? (Pre-ENELL, of course!)

      The 31 Breast Nicknames for Your Tatas That Aren't "Boob"

      The 31 Breast Nicknames for Your Tatas That Aren't "Boob"

      We love boob humor of any sort. After years of having a love/hate relationship with these mounds on our chests, you just have to laugh about them sometimes. This is a post by our friend Brandi, who has an expansive vocabulary of “boob” alternatives.

      Once upon a time I was an awkward pre-teen girl with the biggest mess of curly mop, acne, and a completely absent sense of body image. I also had flowering buds upon my chest and I had no idea what to do about the unstoppable force growing beneath my pecs. Dear old dad loved to tell people that I was the president of the itty bitty titty committee. To this day I don’t know if I’ve ever been more humiliated.

      I’ve been embarrassed too many times to count since then; my breasts at fault more times than once. I’ve fortunately graduated beyond the itty bitty titty committee and have even called them a colorful name or two.

      boob nicknames

      Boobs, no matter what you call them, become a life force all their own. Whether they are the bosom of your self identity, a titillating source of your sexuality, or an udder burden, there’s more than one fun way to talk about them.

      1. Air Bags
      2. Boobies
      3. Boobs
      4. Bosom
      5. Breasts
      6. Breasteses
      7. Bust
      8. Cans
      9. Chest
      10. Chesticles
      11. Cones
      12. Dirty Pillows
      13. Double Lattes
      14. Funbags
      15. Gazongas
      16. Globes
      17. hooters
      18. Jugs
      19. Knockers
      20. Lovely Lady Lumps
      21. Mammaries
      22. Melons
      23. Nips
      24. Snuggle Pups
      25. Sweater Stretchers
      26. Tatas
      27. The Girls
      28. Tits
      29. Titties
      30. Twin Peaks
      31. Udders

      We came up with the first 31, but we want to know… what do you call the goods inside your over-the-shoulder-boulder-holder?

      5 Reasons Horseback Riding Really is a Workout

      5 Reasons Horseback Riding Really is a Workout

      Ever ride a horse and get down feeling like you’re still straddling that saddle with a little hitch in your step? Just like your first time at yoga or your first return to the weight room in a while, a real day of riding can leave you feeling muscle aches and pains in places you didn’t know you had!

      horseback ride

      There are certainly “nayyyy”-sayers who think there is no more to be gained out of a horseback ride than taking in a pretty view, but that hay is definitely for horses. Whether you mount up for an occasional pleasure ride or are serious about your equestrian pursuits, you should know that your physical fitness has a lot to gain from a ride in the saddle.

      “Muscle tone is created by constant tension, so the flexing and contracting you do while riding will help you look better,” said Alexis Bennett at We’ve got five really good reasons your next ride could be the most fun way to get a total body workout.

      The Center 


      “Anything where you are keeping yourself from being bounced off is going to primarily use your core and your legs,” explained Kelly Turner, an ACE certified personal trainer and fitness journalist. That’s right, riding a horse supports core strength, which includes your abs, lower back, and obliques. In order to ride well, or comfortably, the rider must keep her core engaged, thus protecting the spine and keeping herself upright.

      Moves to prepare: Ball Crunches and Planks


      Horseback riding requires as much patience as it does balance and coordination. Balance supports neuromuscular coordination and a strong core, which combined can help you to burn more calories, according to Lauren Martin, a NESTA certified personal trainer for The saddle and stirrups serve almost as a crutch for those unbalanced (or inexperienced) riders, but it still demands astute balance capabilities to keep yourself mounted and up off the ground.

      Moves to prepare: Yoga or Pilates 

      Lower Body


      Consider this: horseback riding can be as good as leg day in the gym! Because you hold your position for an extended period of time, rather than having constant motion like you would in the gym, riding becomes an isometric workout. “After 30 or so minutes of riding, your legs will be burning just the same as they would on leg day,” Turner said.

      This is especially true for experienced riders whose horse is trotting or running, where Turner explains you’ll find yourself in a perpetual squatting position (giving your glutes a little love, too!). “As you bend the knees to absorb the impact of the horse’s steps, you are pulsing the muscles.”

      Moves to Prepare: Mini Squats or One-Leg Wall Squats


      Your thighs get one heck of a burn during a ride, too. Just the squeeze required to keep yourself perched in the saddle will awaken every ounce of thigh strength you possess. “Pinching your legs together to put pressure on the horse to increase the speed or just to keep yourself mounted is also going to target the inner thighs,” explained Turner.

      Moves to Prepare: Scissor Legs Planks or Side-Lying Double Leg Lifts

      Upper Body


      Basic steering is going to call upon that core strength and balance, but your arms and shoulders are also going to be required to carry their load. “If your horse is unruly and needs constant steering to keep it on the straight and narrow, or stops to drop his nose to the ground and munch some grass, you’re in for an upper body workout from managing the reigns,” described Turner.

      Moves to Prepare: Push Ups or Dead-Lift Rows

      Are you a horse riding enthusiast? 

      The Enell Bra and Its Post-Op Benefits

      The Enell Bra and Its Post-Op Benefits

      Depending on the surgery performed, it’s generally advised by doctors that you allow a 6 week recovery time after any breast augmentation. Naturally, few women will whip out their sexy Balconette bras straight after such painful surgery, with many women preferring to choose to wear either a surgical bra or an appropriate sports bra to aid in their recovery process. So what makes an Enell sports bra an effective alternative for the surgical bra? The restrictive nature of the fabric helps compress the breasts and allow limited movement in order for the breasts to recover quicker. The Enell bra is the perfect option for any woman who has undergone breast surgery; aesthetically the bra looks a lot better than that of its surgical counterparts- which have a tendency to look like pre-teen training bras- and yet maintains suitable functionality.  

      3 key points that make the Enell Bra the perfect post-op Bra

      • Front Facing Fastenings: After surgery it is generally advisable to have the bras fastenings at the front of the bra to minimise pain when removing the bra. The Enell bra features a front facing hook and eye system which allows the wearer to easily slip the bra on and off with limited effort.
      • Shoulder Comfort: The large wide non-stretch straps distribute the weight of the breasts across the shoulders evenly which minimises strain and discomfort. Perfect if you’ve gone up a few sizes!
      • Movement Control: The motion control neckline limits the movements of the ‘up and down’ movement of the breasts, after surgery it is paramount that the breasts stay as motionless as possible to reduce swelling and aid in healing. A Post-op bra tends to have to be worn 24/7 after surgery, the Enell bra’s large wide panel situated underneath the breasts make an extremely close and comfortable fit.


      If you’re based in the UK or Europe and are looking to buy an Enell sports bra, then look no further than Boobydoo are a leading online sports bra retailer and offer free returns / exchanges on all UK orders. Shop Enell at Boobydoo today.


      How to Order a Male Support Vest (MSV) from Enell

      How to Order a Male Support Vest (MSV) from Enell

      Many men have the need for a good support vest. Gynecomastia (male breast enlargement) is one of the more common conditions that may necessitate extra support. The ENELL Male Support Vest (MSV) could be the answer for you.

      The ENELL MSV provides support as it flattens the chest and minimizes movement or “bounce” when you are active. It is available in three colors; white, black, and beige. The MSV is made with the same fabric and similar to the ENELL SPORTS Bra but without the arch seams. The ENELL team always works with the utmost discretion and confidentiality. We care about our customers and will make every effort to fulfill your needs. Since each support vest is designed specifically for its owner, they are non-returnable and non-refundable. Therefore, any fitting issues or concerns should be thoroughly discussed with ENELL’s design team prior to placing your order.
      To learn more about the ENELL MSV, please call our Customer Service Department toll-free at 1.800.828.7661 (1.406.265.8250 for international inquiries). Have a tape measure handy and we will take you through the steps necessary to design the perfect support vest for you. You can also contact us via email. For the best feedback, please include the following information in your email:
      • Take two measurements: Around the fullest part of your breast and around the ribcage directly under your breasts
      • The reason for and/or what you would like your Male Support Vest to accomplish
      • The method in which you would like to be contacted
      • The best time to contact you

      Tips for Trying Bikram (or Other Hot Yoga)

      Tips for Trying Bikram (or Other Hot Yoga)

      Have you ever gotten an idea in your head that you want to do something, but then spend weeks researching it so you don’t feel like an idiot when you do it? This is exactly what happened to me trying out Bikram Yoga.

      Bikram Yoga is a system of yoga that Bikram Choudhury synthesized from traditional yoga techniques and popularized beginning in the early 1970s.[1][2] Bikram’s classes run exactly 90 minutes and consist of a set series of 26 postures and 2 breathing exercises. Bikram Yoga is ideally practiced in a room heated to 105°F (? 40.6°C) with a humidity of 40%, causing it to be categorized as a form of hot yoga. (via Wikipedia)

      bikram yoga

      My ENELL SPORT Bra and I survived Bikram Yoga!

      Things to Take to Class:

      • Yoga Mat
      • Long towel for your mat: You can purchase a special yoga towel that is thin but also the proper dimensions for a yoga mat if you think you’ll make this a habit, but a regular large bath towel works fine also.
      • Hand towel for the dripping sweat: You won’t be able to wipe your brow on your shirt as it will be wet. Plus your hands will get slick, so you need to be able to dry them off.
      • Water
      • (optional) a friend – it helped get me in the hot room to know she was there suffering with me at first!

      bikram yoga

      Top 5 Tips:

      1. Talk to the instructor in advance: As part of my “research,” I spoke to the studio owner and one of the class instructors prior to committing to a class. I worried if I was too out of shape or not flexible enough. They gave me the answers I needed to hear to make myself feel comfortable walking into a super hot room for 90 minutes. The peace of mind was great. If by chance you happen across less kind instructors, save your money and take it elsewhere to a different studio. Yoga is not for the elite – it is for everyone.
      2. Wear less clothing: This is not for vanity purposes, this is strictly for comfort. You will sweat, a lot. (You’d be just as soaked if you had run through your yard sprinklers for about 5 minutes). If you wear full length pants or a longer sleeved shirt, it will get sticky and heavy fast. I’ve worn both my ENELL SPORT and ENELL LITE to Bikram Yoga and I’d suggest the LITE as it doesn’t come as high up on the neck and allows for better deep breathing as it’s a little more forgiving around the ribcage.
      3. Stop stressing, no one is looking at you: I am not flexible and my body is quite round and much larger than the other attendees. In order to hold the poses (or get into them in the first place), you have to concentrate wholly on yourself and your body. One side-eye to the gal on your left and you’ll topple. So stop being so self-conscious. (Easier said than done, I understand.)
      4. It’s okay to sit: My first class, I sat for 50% of it. I was just trying to stand the heat and humidity – forget about moving my body. While sitting, I noticed something: nearly everyone else sat too for a little bit. Even those who looked like they could do the class in their sleep with perfect form sometimes had to take a rest. It is okay! Just focus on breathing and take little sips of water if needed.
      5. Don’t chug: In a hot, humid environment you will get thirsty. You’re sweating a lot of your hydration away so it’s natural to want to grab your water bottle. Don’t take large gulps of water, otherwise you’ll feel really bloated and nauseated. Tiny sips are much better. You get to wet your mouth and not have your stomach hit with a liter of water.

      Do you have questions about Bikram yoga? Experiences you’d like to share? We’d love to chat in the comments!

      Big Boob Blues: Common Complaints of the Well-Endowed

      Big Boob Blues: Common Complaints of the Well-Endowed

      At some point in your life, you’ve likely lamented your breast size: you want them bigger or smaller or more evenly distributed. We always want what we don’t have! Those of us who are “well-endowed”, however, seem to have a little more trouble with some things than our less busty friends. Sometimes, having a big bust is a blessing. Other times, it’s a curse!

      busty girl problems

      We love Busty Girl Comics from Rampaige!

      Big Boob Problems:

      • Your chest acts as a food magnet, and inevitably at each meal you end up with food on your chest. Your chest sometimes eats more than you do.
      • Going up or down stairs in your pajamas sans-bra means you’re probably using your hands for bounce support (we call this the “hand bra”)
      • Button down shirts. Enough said.
      • Playing sports like golf or tennis requires extra skill to avoid chest bruises
      • Some yoga poses leave you suffocated by your own breasts

      In addition to the humorous or inconvenient problems, large chested women have to often deal with back pain, stretch marks and sagging. Coopers ligaments are fibrous strands that support the structure of breast tissue. Years of wearing unsupportive bras can make these ligaments m ore prone to stretching out.

      Many well-endowed women have tried the double-bra method when exercising: layering 2 bras together to get extra support. This is uncomfortable, and even with 2 bras, you might not be getting the desired bounce control.

      The ENELL SPORT Bra is designed for women with busts sizes 32C-52G, and is made for true no-bounce support. The bra looks different from others, but was designed with some key features in mind to maximize the bounce control.

      enell sport bra


      • Wide straps evenly distribute the weight of the breasts, without causing the uncomfortable “shoulder dent” you get from narrower straps
      • 10 sizes that are determined by your exact measurements, leaving very little wiggle room. Contrast that to a sports bra you pull over your head: if you can stretch it out to fit over your shoulders, how well can it support you?
      • Fabric that has very little stretch so the bounce is contained. It’s also treated to wick moisture so you’re cool and comfortable
      • Individual seamed cups that are designed to eliminate the “uniboob” effect, while still having compression to minimize bounce
      • Front closure that is easy to get in and out of
      • Higher neck contains the bounce by holding the breasts down and in place
      • Stabilizing back panels that provide extra support and improve posture

      Head to your closest ENELL Retailer (search here) so they can help you find the perfect ENELL fit. While you’re there, do a bounce test – you’ll be amazed at the difference!

      Don’t need quite as much support? There is also the ENELL LITE, which is perfect for low to medium impact activities like yoga, walking, and cycling.

       What are your big boob complaints?