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In fact, practicing yoga just once a week can benefit your overall workout in numerous ways, such as increased endurance and lower risk of injuries! That’s because many men have stiff muscles in their hips, shoulders and hamstrings that can make them more prone to injury. Yoga helps to work out the tightness and leaves you feeling refreshed and limber.

Here are a few moves to get you started:

Bridge

Lying flat on your back, bend you knees and plant your feet firmly on the ground hip-distance apart. Rest your arms by your sides with palms facing down. On your next inhale, raise your hips off the floor and press up towards the ceiling. Try to keep you knees over top of your heels. Hold for 30 seconds before releasing and exhale as you lower.

Downward Dog

The classic yoga move that everyone should master, downward dog offers a unique stretch. Crouch down, place your knees on the ground and place your hands on the floor shoulder-distance apart, spreading your fingers out wide. Lift your knees off the ground and slowly straighten out your legs. Walk your feet back a bit and relax your head and neck so that your shoulder blades can move towards your feet. Engage your core and hold for several minutes.

Forward Fold

This is one of the simpler moves to get your muscles loosened up. Stand with your feet slightly apart and lean forward, hinging at the hips. If your legs are tight, bend your knees slightly. Slowly lower your head arms and torso to the floor. Hold for one minute and slowly stand back up.

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If you’re considering adorning your body with a tattoo, there are several very important things you need to think about first. Tattoos are permanent marks on your body (well, practically; laser removal is very painful and expensive) and the choice to get inked should not be taken lightly!

Here are the top things you need to ask yourself before getting a tattoo:

Is This What I Really Want? 

Remember that tattoos cannot be easily reversed, so you don’t want to choose a design you might not like in 10, 25, or 50 years. Don’t rush into the decision, but ponder the idea for weeks or even months before heading to your tattoo shop of choice. 

Where Should I Get Tattooed?

This question has too valuable meanings. Choosing both the physical location of a tattoo on your body and which tattoo parlor you allow to ink you are both very important considerations. As far as the spot on your body you get tattooed, you want to consider how easy it will be to cover the tattoo should you ever want or need to hide it, and how painful a certain spot will be. Areas with thinner skin, such as your ankle or ribcage are said to be particularly painful. 

Can I Handle The Pain?

If you plan a large, intricate, coloured tattoo for your very first tat, you might regret your decision once you feel the sharp sting of the needle on your skin. Bigger tattoos with intricate details and especially colour, are more painful and take longer than smaller options. The last thing you want is to be stuck with half of a dragon tattooed on your back, without the pain tolerance to sit through the rest of it.

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In addition to seeking creature comforts first and rewarding good behavior, here are a few more helpful tips to get you started:

 Punish Bad Habits

We’ve already talked about how you reward yourself to reinforce positive behavior, but the other half of that equation involves punishing yourself to deter negative behavior. When you fail to reach a target or go on YouTube instead of working, punish yourself with something small but effective, such as a challenging exercise (30 seconds-1 minute of holding a plank works well). Punishing bad behavior both forces you to stop engaging in it to carry out the punishment and deters you from slacking off again.

Limit Distractions

Our world is totally saturated with distractions in all shapes, colours and forms. From text messages to Facebook notifications, phone and advertisements, there are so many things that can cause you to lose focus. To combat this, mute your cell phone or set it to Do Not Disturb and use an application like Stay Focused to block certain distracting websites like Facebook and Reddit.

Kick Start Your Work Ethic

Removing all distractions does not guarantee you will get all your work done. If you’re serious about accomplishing your goals, you need to kick start your work ethic by getting your emotions involved and forcing yourself to truly care. Give yourself a pep talk to either incite fear or excitement, as these can be effective motivators when you’ve got a deadline coming up.

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Seek Comfort First

Whether you’re conscious of it or not, a procrastinator will seek any viable excuse to put off doing real work. If you are slightly hungry, or tired, or socially deprived, you are much more likely to find reasons to procrastinate: I need to make a snack first, I need to take a quick nap first, I need to call my friends up first, I need to confirm my plans for this weekend first. If you take care of these things before you settle down to work, you’ll be much more likely to actually focus. If you find these comfort needs seeping into your work time, start waking up earlier to get more done.

Reward Yourself

Establish an awards system that is effective for you—this could mean something different for every person. Find a way to positively reinforce good behavior (focusing on work, accomplishing a goal, meeting a deadline) with something small and enjoyable. If you have a favourite series that you’re watching on Netflix, try rewarding yourself with one episode for every x amount of work you accomplish. Just make sure you’re working more than you’re relaxing! If you have a 10 page paper to write, watch one 20 minute episode for every hour and a half of hard, honest work.

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