9 Warming Yoga Poses for Cold Winter Days

When winter sets in, cranking up the thermostat and cuddling under a blanket with some hot cocoa isn’t the only way to warm up. Next time it’s freezing cold, sleeting, and/or snowing outside, try this yoga routine from Danielle Karuna, advanced certified yoga teacher and co-founder of Provita Living from the comfort of your own (warm) home. “By linking your breath with vigorous movement, you can naturally stoke your inner fire and build up heat,” Karuna says.

Unless otherwise noted, she recommends using ujjayi breath for this yoga routine — while breathing through your nose, slightly constrict the back of the throat. This is that Darth Vader-like breathing you may have noticed in yoga class. Your inhales and exhales should match in audibility and length.

“Ujjayi is called a victorious breath because it is said to enable you to become present as you focus on the sound of the breath and get out of your head,” Karuna says. Since you keep your mouth closed, it also helps generate heat. But don’t stress over the breath or these poses. Listen to your body and have fun working up a sweat.


  • Come onto all fours with your wrists directly under your shoulders and your knees directly under your hips. Tuck your toes under and lift your hips, turning your body into a triangle with your hips as the highest point for downward-facing dog. Bend one knee, then the other, alternating a few times to stretch out your calves.
  • Find stillness with both knees bent on the ground for modified downward dog, then shift forward to a plank pose, with your wrists directly under your shoulders.
  • Keeping your knees on the ground, the balls of your feet on the ground and your arms straight, drop your hips slightly so you are in a modified upward-facing dog. Your shoulders should roll back to widen across your chest as you lift your head to look straight ahead.
  • Lift your hips back to modified downward-facing dog with your knees bent.
  • Continue alternating between the two, exhaling as you come forward to up dog and inhaling as you pull back to down dog. Repeat for at least 30 seconds or until you feel nice and warm.


  • From downward-facing dog, inhale as you lift your right leg up into the air, keeping your hips square to the ground.
  • Exhale and step your right foot in between your hands to a low lunge. Inhale and lift your arms straight up alongside your ears to crescent lunge.
  • Exhale and release your hands down around your right foot and step back to downward-facing dog. Repeat on the other side, this time stepping forward with your left foot.
  • Continue alternating sides 8–10 times each, ending in downward-facing dog.


  • From downward-facing dog, lower to all fours with your knees directly under your hips and your wrists directly under your hands. Flip your wrists so your fingertips point at your knees and press your entire hand into the ground.
  • On an inhale, round your back toward the ceiling, drawing your belly toward your spine and your chin toward your chest to come into cat pose.
  • On the exhale, arch your back into cow, lifting your gaze, the crown of your head and your butt into the air, widening the sits bones.
  • Continue alternating between cat and cow with your breath until you have a good rhythm and can start to move faster.
  • Now begin bhastrika, or bellows breath.* To do this, forcefully inhale and exhale, using your diaphragm as a pump. The breath should be rapid and sharp.


  • Stand up. Separate your feet wider than your hips and squat low, with your butt almost touching the ground. (If your heels lift, place a rolled blanket under your heels so there’s even weight in all four corners of both feet.) Sit tall so that your shoulders are over your hips and you’re not leaning too far forward.
  • Raise your arms straight up overhead. Hold for at least 5 long breaths.


  • Press down into your feet to stand up. Keeping your feet wider than your hips, bend your knees so you are in a goddess squat, with your knees over your heels and your thighs parallel to the ground. Actively press your inner thighs back so your knees don’t buckle in. Reach your arms overhead.
  • On an inhale, raise your heels up as high as possible. On the exhale, lower your heels back down.
  • Repeat 8–10 times while staying low in your squat, knees bent as close to 90 degrees as possible.


  • Stand up with your arms by your side. Step your feet about four feet apart. Turn your right toes out 90 degrees and your left toes in slightly.
  • Lunge into your right leg, bringing your right thigh parallel to the ground and raising your arms out to the sides at shoulder height. Keep pressing into the outer edge of your left foot so as not to collapse into the instep and to keep the weight evenly balanced between the two legs.
  • Gaze over the tips of your right fingers. Stay here for 5–10 breaths, then repeat on the left side.


  • Kneel on the ground with your knees touching and your feet about hips’ distance apart, tops of your feet pressing into the ground.
  • Sit back in between your feet and gently close your eyes. (If this is painful on your knees, place a yoga block, pillow or meditation cushion beneath your butt.)
  • Place your right hand on your right shoulder and your left hand on your left shoulder. Twist to the left with a full inhalation, then swiftly twist to the right with a full exhalation. Shift to bhastrika again, forcefully inhaling and exhaling as you continue to twist back and forth for at least 50 breaths.


  • Come onto your hands and knees, then lift your hips into downward-facing dog. Pedal your feet out again to stretch the backs of your legs out.
  • Once you feel fresh blood flowing down the backs of the legs, kneel back down. Bring your knees to touch, keep your toes tucked under and sit onto your heels. Raise your arms toward the sky, and shape your hands into little cups.
  • Begin kapalabhati breathing, which is short, sharp exhalations out of the nose.* The inhalation is passive and automatically happens as a reflex from the forceful exhalation (like blowing your nose). Aim for 100 breaths. (If it becomes too intense on your feet, lift your seat away from your feet to a kneeling position for a few rounds and then return again.)


  • Return to all fours, hands beneath your shoulders and knees beneath your hips. Now wriggle. Literally: Stir your hips in a clockwise direction, letting the spiral motion move up into your torso and back to your hips. Close your eyes and feel how your body wants to undulate and move in order to open up your sacrum and bring a greater sense of freedom and ease in your body. You can explore big wiggles/circles, small wiggles, slow undulations, fast gyrations, etc.
  • Do this for as long as you’d like, then repeat, this time moving in a counter-clockwise direction.

*Do not practice bhastrika or kapalabhati breathing if you are pregnant, have high blood pressure, heart disease, epilepsy, seizures or if you experience any abdominal pain or anxiety.

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Buffalo Chicken Tenders


Skip the deep-fried party snacks, and stay on track while still indulging with baked buffalo chicken tenders from Maebells. These spicy tenders are a surefire way to satisfy your cravings without the excess oil.

Buffalo Chicken Tenders


  • Cooking spray
  • 1 pound chicken breasts, cut into strips
  • 1 1/2 cup flour
  • 1 teaspoon paprika
  • 1 teaspoon garlic salt
  • 1 large egg, beaten
  • 1/4 cup milk
  • 3 tablespoons unsalted butter
  • 1/2 cup buffalo sauce (or enough to dunk your chicken tenders in)


Preheat oven to 400°F.

Spray a large baking sheet with cooking spray, or line with aluminum foil.

Mix flour and spices together until well combined in a large zip-top bag.

In a separate bowl, combine the egg and milk.

Dip chicken tenders into egg mixture, then drop into the bag with flour and shake lightly until well-coated. If desired, repeat this step for extra crispy tenders.

Once each tender is coated, lay on cooking sheet and brush with the melted butter.

Bake 20 minutes, turning halfway through.

Pour the buffalo sauce into a shallow dish or bowl.

Remove chicken from oven, dunk into buffalo sauce and bake for another 3–5 minutes, until crisp.

Nutrition Information

Serves: 4 |  Serving Size: 2 strips + 2 tablespoons buffalo sauce

Per serving: Calories: 340; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 167mg; Sodium: 844mg; Carbohydrate: 8g; Dietary Fiber: 2g; Sugar: 0g; Protein: 39g

Nutrition Bonus: Potassium: 65mg; Iron: 11%; Vitamin A: 27%; Vitamin C: 6%; Calcium: 3%

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Why Protinex is a Better Nutritional Supplement Than Ensure?

Why Protinex is a Better Nutritional Supplement than Ensure?

Hello Everybody,

Recently I came across the advertisements of Protinex and Ensure. I thought why not do a comparison between the 2 brands so that our readers choose the best! So, here we go!

Let’s start with the question – why do we need a nutritional supplement in the first place? Well, most of us need them as we usually are unable to get all the essential nutrients from our food. In India many people are not getting adequate amount of vital nutrients by depending on their everyday food alone. As there are many people who follow a vegetarian diet in our country, you always need a little extra amount of protein. A nutritional supplement like Protinex or Ensure comes handy here!

I am sure that you must have heard of Protinex. It is a household name today as it has been around for more than 50 years! If you watch TV regularly, you would have definitely seen Protinex advertisements. It is one if the top brands prescribed by doctors among powdered nutritional supplements. This automatically makes Protinex the first choice when it comes to purchasing a nutritional supplement.


Ensure is another protein supplement brand. I found that Ensure has 50% less protein when compared to Protinex and has 11 times more fat! Also the total number of calories in Ensure is higher than that of Protinex. Ensure is certainly not a good idea for weight watchers or people looking to build muscle mass.

I vaguely remember that Ensure tried playing a marketing gimmick by pin pointing at the formulation of Protinex. In response to this, Protinex gave an immediate smart response which left Ensure wondering!

The Nutritional table below shows a clear comparison between Protinex and Ensure –

Protinex Ensure
Total Calories/100 gm 367 kCal 410 kCal
Protein/100 gm 32 gm 15.1 gm
Fat/100 gm 1 gm 11.5 gm


Needless to say, my vote goes for Protinex! Let me sum up why I choose Protinex over Ensure –

  1. Protinex has more protein, less fat and calories as compared to Ensure
  2. It has a great reputation and it’s been there in the market for 50 years
  3. It is 100% vegetarian and is easy to digest
  4. It is fortified with vitamins and minerals for complete nutrition. It also comes in yummy flavours such as vanilla, chocolate, fruit mix and Elaichi. My favorite flavor is Elaichi :)
  5. Its easily available online and at all medical stores/pharmacies

Do try Protinex and share your experience in the comment section below.

You can buy Protinex from here – Click

See you next time!

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How To Handle People Who Push Food On You?

How To Handle People Who Push Food On You?

Hello All!!!

There are a lot of people who say ‘Just have a little bit’, ‘C’mon try a piece of it’. Staying on a diet plan is pretty hard especially when the holidays are around. People around you, even if they mean good, will push food on you. There goes your nutrition plan!

Don’t worry there are ways to handle people who push food on you.

How To Curb Sugar Cravings

1) Change is difficult for everyone, remember that!

Here is a unique strategy. The truth is that you are not the only one dealing with change. You might be scared of people pressurizing you to eat unhealthy food but do you know that those who are pushing the food on you are doing so because they are also scared. Yes, scared of change. They do not want their friend to change as it would mean that they should change too. This logic is enough to give you the power to say ‘No’ to an extra helping of dessert.

2) Role-play scenarios that you expect in the near future.

It is a good idea to plan and act out scenarios that you know are coming. People are bound to ask you why you are on a diet. Someone will offer you a glass of sugar loaded juice. People may ask you to give up your diet just for the day. There can be many such situations and hence you need to plan them out and be prepared about how you are going to face them in your head.

3) Allow people to be hospitable in some other ways

If you are afraid that you may seem ungrateful, plan and do a role-play saying things that make you appear grateful. A lot of food pushing is done when you visit someone. The thing is that people want us to feel comfortable and warm and usually that means food. We at times accept the food because care about the relationship and don’t want to appear ungrateful. So, you need to accept the hospitality in other ways. If you are offered a muffin, decline politely, but at the same time balance it by asking ‘Who made this tasty salad?’ If you are offered a glass of beer, just decline politely but say that you want a glass of plain water. This way you will make your host feel happy and your diet will also not be affected.

4) Learn to respond with values and not outcomes

When people push food towards you saying that, ‘one little piece won’t do any harm’, you can ignore it but if someone gets really pushy, there are some unexpected ways to the turn the conversation around. You can say things like – ‘I am trying to do this for a better me’, ‘I am trying to practice some will power’. This way you will not just be able to shut down the pushy individual but also remind yourself about what your journey is all about.

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