Next stop at the grocery store when you pick up the pumpkin for your porch remember your fur kids grab one for them too! Check out ideas from http://www.bhg.com:

This Halloween, carve a dog breed pumpkin that looks just like your pup with our free dog pumpkin carving patterns. Let your friends and neighbors know which dog breed is best by carving a Halloween pumpkin that looks like your favorite canine with these easy pumpkin carving ideas. Get our free Dachshund, Labrador Retriever, Pug, and other dog pumpkin stencils, and get more ideas for sweet faces to carve!

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Border Collie Pumpkin

FREE BORDER COLLIE STENCIL

Border Collies are a crowd favorite (I mean, look at those eyes!) and a Border Collie pumpkin carving is no exception. Sweeten up your outdoor Halloween decor with this adorable puppy pumpkin carving project.

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Boston Terrier Pumpkin

FREE BOSTON TERRIER STENCIL

This furry companion deserves his own pumpkin! A Boston Terrier pumpkin carving is easily one of our favorite Halloween stencil ideas.

Editor’s Tip: Make this dog pumpkin carving stencil your own by adding little details like shaded patches of fur, whiskers, or even a carved tag.

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Schnauzer Pumpkin

FREE SCHNAUZER STENCIL

The accentuated whiskers on this Schnauzer pumpkin carving make for a perfect replica. This festive pumpkin carving is one of the best ways to cheerfully greet trick-or-treaters as they come up the driveway on Halloween night.

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Labrador Retriever Pumpkin

LABRADOR RETRIEVER STENCIL

A perfect pumpkin carving idea for kids this Labrador Retriever pumpkin carving will make anyone smile. Try carving this lab dog pumpkin stencil with just a few simple tools.

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Beagle Pumpkin

FREE BEAGLE STENCIL

Does it get any cuter than this Beagle pumpkin carving? We don’t think so. If you’re feeling really creative, try carving multiple Beagle pumpkins for a “litter” of darling carved pumpkins.

 Free Pumpkin Carving Stencils of Favorite Cat Breeds

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Boxer Pumpkin

FREE BOXER STENCIL

There’s nothing spooky about this jack-o’-lantern. Boxers are one of the most popular dog breeds, and this boxer pumpkin carving is what your Halloween-decorated porch needs—puppy dog eyes, and all.

Editor’s Tip: The key to this Boxer pumpkin carving is the shading. Use a variety of tools and pressure to achieve the look.

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Cavalier King Charles Spaniel Pumpkin

CAVALIER KING CHARLES STENCIL

This dog stencil reminds us of some of our favorite furry friends! The floppy ears on this Cavalier King Charles Spaniel pumpkin carving are our favorite part about it.

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German Shepherd Pumpkin

GERMAN SHEPHERD STENCIL

These brown and black pups are one of the most loyal dog breeds, and this replica is almost too good. We’re wagging our tails at this German Shepherd pumpkin carving. They even got the tongue right!

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Chihuahua Pumpkin

FREE CHIHUAHUA STENCIL

Do you have puppy fever? This free Chihuahua pumpkin stencil will suppress those feelings (well, maybe). It’ll make for an adorable fall decor piece, that’s for sure!

 43 Free Pumpkin Stencils for Your Best Jack-o’-Lanterns Yet

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Cocker Spaniel Pumpkin

FREE COCKER SPANIEL STENCIL

Man’s best friend doesn’t get much better than this. Try this Cocker Spaniel pumpkin carving this year for furry delight.

Editor’s Tip: These dog pumpkin carvings make fun fall gifts! Create one for a friend and they’ll love displaying a sweet token to their furry friend.

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Golden Retriever Pumpkin

GOLDEN RETRIEVER STENCIL

As one of the most popular family dogs, Golden Retrievers are known for being incredibly friendly and happy. This pooch is just as happy about his own Golden Retriever pumpkin carving as we are. His smile sure shows it!

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Pomeranian Pumpkin

FREE POMERANIAN STENCIL

This Pomeranian pumpkin is one of our favorite easy pumpkin carving ideas. Try out the Pomeranian pumpkin carving this year for an adorable Halloween treat.

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Jack Russell Terrier Pumpkin

JACK RUSSELL TERRIER STENCIL

This furry pup is ready for her beauty shot. Dog or cat person, you definitely need to try a Jack Russell Terrier pumpkin carving in your Halloween display this year. Seriously, how cute is this pup?

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Scottish Terrier Pumpkin

FREE SCOTTISH TERRIER STENCIL

This Scottish Terrier pumpkin carving will make for the cutest jack-o-lantern in the neighborhood. Since this pup’s whiskers are so detailed, most of this design is made by scraping the outer orange shell, rather than actually carving. With the right pumpkin carving tools, this face is so easy to recreate.

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Dachshund Pumpkin Stencil

DACHSHUND STENCIL

Hot dog! This pumpkin carved to look like a Dachshund pup is the cutest way to share your pet portrait. Whether you have a dog or not, this Dachshund pumpkin carving is sure to attract trick-or-treaters.

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German Shorthaired Pointer Pumpkin

GERMAN SHORTHAIR STENCIL

This German Shorthaired Pointer pumpkin carving stencil is paws-itively one of our favorites. Light a candle inside and show it off on your front porch.

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Doberman Pinscher Pumpkin

DOBERMAN PINSCHER STENCIL

This Doberman Pinscher pumpkin carving will guard your front porch—with cuteness! We’d give this good boy a trick-or-(dog)treat.

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Pug Stencil

FREE PUG STENCIL

This pup stands with pride over his own Pug pumpkin carving. And we don’t blame him—we’re itching to get our hands on some carving tools to make this cute Pug pumpkin!

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Rottweiler Pumpkin

FREE ROTTWEILER STENCIL

Add this one to our list of favorite pumpkin-carving ideas. This Rottweiler pumpkin carving can’t be passed up this Halloween.

Editor’s Tip: Size your dog pumpkin stencil to fit any pumpkin.

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Poodle Pumpkin

FREE POODLE STENCIL

Smile for the camera! This model-worthy pooch is proud of his own Poodle pumpkin carving.

Editor’s Tip: Since a Poodle’s curly fur can be tricky to carve, focus on getting the face and ear shapes just right instead.

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Shih Tzu Pumpkin

FREE SHIH TZU STENCIL

Trick-or-treaters will gawk at this oh-so-adorable Shih Tzu pumpkin carving. Add fun embellishments to this dog pumpkin carving like bows and hair accents—just use a long sewing pin to attach them to the pumpkin.

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Siberian Husky Pumpkin

FREE SIBERIAN HUSKY STENCIL

The shading on the snout of this Siberian Husky pumpkin carving makes it look so realistic. Place this pumpkin on your front steps for a warm welcome.

 31 Creative Pumpkin Carving Ideas

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Yorkshire Terrier Pumpkin

YORKSHIRE TERRIER STENCIL

Our free pumpkin carving pattern will show you how to get the shading on this adorable tiny pooch just right. The Yorkshire Terrier pumpkin carving stencil looks complicated, but it’s pretty easy to recreate!

The market is full of pumpkins now and everyone knows why, so here are lots plenty of great ideas. Thank you http://www.bhg.com running out to get a few pumpkins now:

Carve your own funny, scary, or beautiful pumpkin carvings this Halloween. Your whole family will find plenty to love about these easy pumpkin carving ideas. We have everything from kid-friendly (and easy!) smiling carved faces to gorgeous carved pumpkin monograms for your front entryway. Plus, our free pumpkin carving stencils make these designs super easy to create!

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Peek-a-Boo Barn

This farm-inspired pumpkin is all about using your imagination. Carve out a barn-shaped opening and fill it with mini bales of straw and wee gourd animals. The no-carve cow and pic come to life using outdoor acrylic paint, felt, and glue—customize them to look like your favorite critters. Turn kids loose with supplies, and they’re sure to fashion an entire farmyard menagerie.

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Cheese-and-Mice Pumpkin

The little ones will get a kick out of the cheeky (and cheesy!) pumpkin carving idea for kids. Simply coat a real or faux pumpkin with soft yellow paint, drill a few different-sized holes, and add plastic mice in various stages of entering and leaving. For safety, use battery-operated candles for illumination.

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Twilight Express

Choo–choo, choose pumpkins of a similar size and shape. Cut out wheels and windows, then paint the train cars. This cute-as-pie idea is more freight than fright—what a delight!

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Frankenstein Face Pumpkin

FREE FRANKENSTEIN STENCIL

Create a Frankenstein monster that’s goofy and fun to carve. Our free pumpkin carving stencil makes this pumpkin pattern easy and fun for all ages. A pumpkin carving knife is the only tool you’ll need to get this stencil cut into your pumpkin.

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Bat Attack

Felt wings and ears secured with toothpicks transform petite pumpkins into wicked-cute bats. Etch out the eyes, then stick red sewing pins through the center of each to create beady stares. A coat of black paint on the bodies makes the eyes appear to glow even during the day.

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Zombie Pumpkin Stencil

FREE ZOMBIE STENCIL

Walking Dead fans rejoice—we’ve got the best free pumpkin stencil for you. Create a creepy zombie hand with a lit background for a shaded and spooky design. Use a lumpy and bumpy pumpkin to complete the undead look.

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Cute Owl Pumpkin

FREE OWL STENCIL

This owl pumpkin design is anything but scary! The details of this free pumpkin stencil include leaves, flowers, and polka dots. Use a drill and traditional carving tools to bring this free pumpkin design to life.

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Smiling Jack-o’-Lantern

GET THE WIDE SMILE STENCIL

Carve your biggest pumpkin with a broad, goofy smile to greet trick-or-treaters as they walk up to your front porch. This classic jack-o’-lantern just has four easy shapes, so you’ll have a festive outdoor display completed in no time.

Editor’s tip: Rub Vaseline on the carved areas of your pumpkin to make it last longer.

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Dragon Pumpkin

FREE DRAGON STENCIL

This dragon pumpkin design breathes fire, which looks almost real once a candle is placed inside. This design plays with a mix of scraping and total carving for different amounts of light in different shapes.

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Deer Pumpkin Stencil

GET THE FREE DEER STENCIL

This easy deer pumpkin doesn’t require any actual carving at all! First, transfer the stencil design to the surface of your pumpkin, then use an etching tool from a pumpkin carving tool kit to etch around the silhouette of the deer. Light the pumpkin from the inside for a subtle spooky glow when you’re done.

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Traditional Pumpkins with a Twist

One easy way to pump up a traditional pumpkin—forget the orange and try a colorful gourd instead. Here, a green pumpkin transforms a traditional triangle face and crooked grin into an eye-catching focal point.

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Angry Face Pumpkin

FREE ANGRY PUMPKIN STENCIL

This angry pumpkin has teeth, pupils, and wobbly eyebrows, creating a festive and spooky decoration. Use a pumpkin saw and our free pumpkin carving template to get the look for your front entryway this fall. Don’t forget to put a small votive candle inside to illuminate the face.

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Flame Pumpkin Stencils

GET THE FREE FLAME STENCILS

Whether you’re carving the flame emoji on a single pumpkin or assembling a DIY pumpkin bonfire, we’ve got several free flame-shape stencils to choose from. You only need a big carving knife and a spoon to scoop out the insides for this easy pumpkin carving idea.

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Easy Pumpkin Trio

GET THE HALLOWEEN STENCIL

A new twist on traditional pumpkin carving comes courtesy of this loveable trio of pumpkin ideas. Monster-inspired but without the scary edge, these easy pumpkin carving designs are a perfect complement to good-natured seasonal decorating. Create one or group them together to spice up your front entry for trick-or-treaters.

• Download the googly eyes stencil.
• Download the Cyclops stencil.

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Grinning Pumpkin Grouping

If you have multiple carvers in your household, these silly pumpkin carving ideas are perfect. Each person can create a unique design. This grouping is forgiving of any flaws, with wide grins, big eyes, and goofy expressions—try one or all of our ideas for pumpkin faces to carve.

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Monogrammed Pumpkins

To make these pretty monogrammed Halloween pumpkins, decide whether you want to use the initial of your family name or the initials of each family member’s first name. Then, let each person pick their own pumpkin in various colors and sizes. Keeping all in the same font will give your family pumpkins Weasley-sweater vibes. You can print letters in different fonts to mix things up; trace them onto pumpkins and carve or gouge them out.

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Pumpkin Luminarias

Light up your walkway for trick-or-treaters this Halloween with miniature pumpkin luminarias. Small-to-midsize pumpkins work perfectly for this easy carving idea. Hang a series of these carved faces along a sidewalk using heavy-gauge wire and black shepherd’s hooks. Skip the candles and use battery-operated lights instead.

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Laughing Pumpkin

GET THE FREE PATTERN

Your littlest ones will love the good-natured vibe of this easy pumpkin carving idea. The simple pattern makes it easy to cut out the crooked teeth, oversize nose, and expressive eyebrows. For long-lasting light, consider battery-operated candles.

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Sly Vampire

GET THE FREE VAMPIRE PATTERN

This smiling vampire stencil could seem scary at first, but he’s a friendly, funny monster: just look at that grin! This vampire pumpkin is all fun and games with a hooked nose and dramatic eyebrows. To make this vampire, simply use our stencil as a guide.

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Ghost Emoji Stencil

DOWNLOAD THE PATTERN

Boo, we see you! For this emoji pumpkin carving idea, don’t use just any ghost—use your favorite emoji instead! A playful emoji ghost will make a haunting accent for your Halloween home. Bonus: Our ghost stencil is perfect for pumpkin decorators who would rather etch than carve their designs.

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Flower-Power Pumpkins

Take an easy pumpkin carving pattern, add flowers and greenery, and voila: floral-enhanced jack-o’-lanterns! Happy faces are quick to carve, and cheery colors add a light and bright touch to this autumn duo. Attach accents with pins, toothpicks, or glue for adorable smiling pumpkins.

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Pumpkin House Numbers

This easy pumpkin carving idea is a great way to welcome visitors to your home this Halloween season. Start by removing the stems from the pumpkins (except for the top one). Trace number stencils onto pumpkins using a crafts knife, then chisel the pumpkin skin out of the stenciled numbers, revealing the lighter pumpkin flesh beneath.

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Pumpkin for the Birds

GET THE FREE PATTERN

Your kids will have fun helping pick out accents for this easy pumpkin carving idea. Transfer the pattern onto a pumpkin and cut it out. Make sure to cut the lid with a zigzag edge. Wind wire around the feet of artificial crows and position them as desired. Poke the wire ends into the pumpkin to secure the birds in place (you also could use fake mice or rats as other seasonal accents).

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Mice Stencils

GET THE FREE STENCIL

Give your cat pumpkin something to chase. Complete your pumpkin display with a fun scattering of mice using our free printable pumpkin carving stencils. Group multiple mice on one large pumpkin or carve individual pumpkins for more flexibility in the final arrangement.

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Drilled-Face Pumpkins

Make quick work of easy pumpkin carving with everyone’s favorite tool: a drill. Start with a quick sketch of your design and use a drill with a small bit to create evenly spaced holes on the pumpkin. Tuck in a strand of LED lights for constant illumination.

After the sun rises and your alarm clock sounds, the morning often feels like it slips away. However, there are several ways to ensure this part of your day is utilized to the fullest. “Studies show that a positive start can significantly impact overall happiness levels and enhance productivity,” Kayote Joseph, a therapist, says, noting that it only takes 10 minutes to jumpstart your morning. The reason? “How you begin your day impacts your reticular activating system, which sifts and sorts external information,” she says, and helps you identify “more things to be grateful for or feel positively about.” Creating a habitual routine specific to your morning can ultimately help you have better days. “The science of habit creation looks like this: A behavior needs to be easily repeatable and followed by reward,” Andrea Marcellus, a wellness expert, shares. “Pick just one adjustment to focus on at a time, and be as consistent as possible for at least a week before adding another element to the [morning] routine.” Here, discover some of the best changes to make to your morning routine to maximize your wellness and efficiency throughout the remainder of the day.

Understand your body.

“A healthy and productive morning routine is one that sets you up for a positive mindset coupled with an energized body,” Marcellus says, something that might look very different from person to person. She recommends checking in with yourself to determine what makes you feel inspired mentally and physically; consider which foods, practices, and movements contribute to this. Then, instill “four or five activities that stimulate and empower you emotionally, intellectually, and spiritually” into your regimen, adds Marcellus.

Get moving.

Exercising, even for a short period of time, is part of a productive, healthy morning routine. “Movement combined with breath oxygenates every cell in the body, enlivening you both physically and mentally,” shares Marcellus, noting that intentional workouts and mindful breathing shuts down the brain’s amygdala—its fear and anxiety center—and activates the pathways that bolster problem solving and creativity. Adding gentle, impactful motion into your morning regimen, then, can empower your body and mind.

Eat a healthy breakfast.

According to Marcellus, eating one or two superfoods at breakfast each morning (or during a mid-morning snack if you wait over four hours between breakfast and lunch) will boost brain and body health and amplify dopamine (the happy hormone). “The key is to figure out which foods make you feel most energetic,” she says. “Many of my clients do better with yogurt or egg-based breakfasts and save grains for later in the day.”

Start the morning device-free.

Don’t begin your day by reaching for your devices—yes, this includes your cell phone. “Research shows that the first 10 minutes of one’s morning set the tone for one’s entire day, and checking emails and social media produce stress hormones in the brain, like adrenaline and cortisol,” Joseph explains.

Practice self-care techniques.

There are two main self-care practices Joseph says make for a better morning: meditating and writing in a gratitude journal. She guides beginners towards the former by way of YouTube (simply research guided morning meditations to get started). For the latter, Joseph likes to “wake up and write down all the good things I can remember from the day before.” However, any form of self-care—like making your favorite drink or visualizing your day ahead—works. “The goal here is to ease your brain out of theta (the brain wave state you’re in during sleep) and keep it out of high-beta (the brain wave state of stress) for as long as possible at the beginning of the day,” Joseph says.

Get dressed every day.

“I encourage people to get dressed and [look] put together, no matter what. It’s not about vanity—it’s about energy,” Marcellus says. This is particularly salient if you work from home. Practice “morning renewal” by putting on an outfit that fits well, arranging your hair, and applying a few makeup products, she shares. Feeling put together on the outside, Marcellus continues, gives us a mental and emotional boost on the inside.

Be consistent.

You’ll know if the changes in your morning routine are making a difference based on your response to the first challenge of the day, Marcellus notes. “If your knee-jerk response is to immediately shift to dread or anger that doesn’t quickly move to possibility, your morning routine can still use some work,” she says. “Once you start to notice that challenges don’t penetrate so deeply, and that you are able to see solutions relatively quickly and without a huge emotional response, you know that you are well set up for success each day.”

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We know a proper diet is the best way to be healthy but do we all really follow a proper diet? Trying to eat healthy and really eating healthy not always the route everyone goes. Of course, when I see some of the things, I eat on the healthy list you know I get excited. Avocados go with everything salads, sandwich, guacamole, you can always find something to add avocado to. Now imagine it’s good for your heart win- win people! Check out this article from http://www.marthastewart.com and below is another article on cranberries also healthy for your heart:

Avocados are delicious just about any time of day (for breakfast, lunch, and yes, even in ice cream). As you’ve heard, they pack plenty of healthy fats and nutrients and now, according to a new study, there’s even more reason to eat avocado for your good health. In fact, researchers have concluded that consuming just two servings of the fruit each week (one whole avocado or one cup diced avocado) could decrease your risk of having a heart attack by 21 percent (compared to those who don’t eat the fruit), reports the Journal of the American Heart Association.

Researchers found that having a couple of servings of this healthy fat (equal to 80 grams) limits heart attack risks in women and men also when eaten in place of butter, cheese, and processed meats. To conduct their study, researchers followed more than 68,000 women and 41,000 men over a 30-year period for the Nurses’ Health Study and Health Professionals Follow-up Study. None of the participants had experienced cancer, coronary heart disease, or stroke at the start of the study; and, as a way for researchers to track participants’ health overtime, each participant filled out dietary questionnaires every four years over the course of the three decades.

Related: Beyond Smashing: Our Absolute Favorite Avocado Recipes for Every Meal

The team noted that eating half a serving of avocado (¼ cup) each day instead of the same serving of eggs, yogurt, cheese, margarine, butter, or processed meats, like bacon, limited the risk of heart attacks by 16 to 22 percent.

There are replacements for avocado if it isn’t readily available in your area, says Dr. David Katz, a specialist in preventive and lifestyle medicine and nutrition. He recommends trading high fat and processed foods for inexpensive alternatives such as beans, chickpeas, and lentils.

To prevent heart disease overall, the National Library of Medicine shares that reducing your sugar intake, as well as avoiding processed foods and saturated fats, is helpful. The American Heart Association adds that everyone’s body needs fat to increase energy, keep organs healthy, and more. Monounsaturated and polyunsaturated fats are known to protect the heart the most. Olive oil, canola oil, peanut oil, safflower oil, and sesame oil, avocados, and peanut butter are all examples of monounsaturated fats.

Eating Cranberries Every Day Could Benefit Your Heart, New Study Reveals

Do you have a favorite fruit? While apples, oranges, and bananas are common picks, you don’t want to overlook other delicious and nutritious options you can grab from your local market. Take cranberries, for example: You could reap benefits far beyond a satisfying snack just by incorporating the sweet-tart fruit into your daily diet. A recent study published in the journal Food & Function found that the natural substances in cranberries could boost the health of your blood vessels in addition to decreasing your risk of developing cardiovascular disease.

“The increases in polyphenols and metabolites in the bloodstream and the related improvements in flow-mediated dilation after cranberry consumption emphasize the important role cranberries may play in cardiovascular disease prevention,” Ana Rodriguez-Mateos, a co-author of the study, said. “Furthermore, the fact that these improvements in cardiovascular health were seen with an amount of cranberries that can be reasonably consumed daily makes cranberry an important fruit in the prevention of cardiovascular disease for the general public.”

Related: 10 Fresh Cranberry Recipes That Aren’t Sauce

The team came to their findings after their clinical trial that studied how freeze-dried whole cranberry powder, instead of juice, could benefit people’s hearts. (They noted that 9 grams of cranberry powder would be the same as consuming 100 grams of cranberries.) To conduct their study, researchers rounded up 45 men and they gave half of the group 4.5 grams of freeze-dried cranberry powder to drink twice every day and provided a placebo powder similar to the cranberry option for the other group for one month.

As a result, the researchers discovered that the volunteers’ who consumed the cranberry powder had improvements in their vascular function, even after the first day, based on flow-mediated dilation (FMD), meaning, participants got boosts in blood flow to their arteries from consuming the fruit. After the month period, the team also noted that the FMD increases linked to the increase in polyphenol metabolites, which prevents oxidative stress that often causes heart disease.

“Our findings provide solid evidence that cranberries can significantly affect vascular health even in people with low cardiovascular risk,” Christian Heiss, a co-author of the study out of the University of Surrey, added. “This study further indicates that specific metabolites present in the blood after cranberry consumption are related to the beneficial effects.”

Finding it hard to get a true work out into your busy schedule, even 30 mins a day can help you feel and sleep better. Yoga is one of the most relaxing part of my day, I can always find time morning, noon, or night. You adjust your level as you go and can find many routines online also to help depending how flexible you want to be! Check out this article below and start getting your routine in daily:

Yoga is the meditative, slow-paced practice that so many of us have embraced with open arms. The reason? It is fantastic for longevity—and it’s never to late to pick up this wellness technique. Ahead, we chatted with two yoga instructors who shared three flows to work into your morning routine. They’re suited for seasoned yogis and novices alike.

Related: A 30-Minute Workout or 10,000 Steps Per Day—Which Is Better?

Still in Bed

Did you know that you can perform yoga even before you get out of bed? Elizabeth Thompson, co-founder of MilkLoveYoga, notes that the following sequence is something to try before rising for your day. Twists, she says, “relieve anxiety and tension and wake up the spine before moving;” to perform them, lie on your back and stretch your arms out wide. Bring your knees up to your chest and twist from side to side. Segue into a happy baby position, which “will relieve any stiffness left overnight,” Thompson, who is also the co-founder of Jollie, shares. Lie flat on your back, lift your knees toward your face with your lower legs and feet pointed upward at 90 degrees; grab the edges of your feet and feel the stretch. “If you cannot grab the edges of your feet, try for your calves,” Thompson says, noting that it is important to keep your head down during the entire movement. “The spine should be completely flat.” After holding the position for a minute or two, Thompson says to transition into child’s pose. To do so, get on your hands and knees and stretch your arms forward while pushing your hips back and down toward your mattress. “This also opens the hips and lengthens the spine—which is great after twisting,” she says, noting that, with open knees, you’ll have more room to sink back.

Next, try cat/cow. Get back onto all fours and start by looking upwards towards the ceiling while rolling your shoulders back and letting your stomach stretch down toward the mattress—this is cat. After one long breath, slowly move into cow by rolling your shoulders forward, curling your head down, and arching your back upward, reversing the stretch. “This movement brings mobility and length to the spine,” Thompson says, noting to inhale for cow and exhale for cat. Next, in a supine position, pull one knee up to your chest. Bend your other knee out to the side and cross your foot over the pulled-up knee—and voila, you’re in the figure four stretch. To deepen it, though, you’ll want to gently pull up on your un-crossed leg. “Figure four will stretch out your glutes and hips muscles that we use all day to walk and sit,” Thompson says.

Lastly, lie on your back and put your feet firmly on your mattress. Keep your shoulders down and lift your hips up in the air to perform a half-bridge. “This will start to stimulate the organs and wake up the legs before you fully exit the bed,” Thompson says. After moving through all of the above movements, it’s time to get out of bed. “Finally, end with a full-body stretch reaching to each side to provide length and energy to start the day—long side bodies support the mobility and length of our spines,” Thompson says.

Up and Ready to Flow

Once you’re out of bed, CorePower Yoga Senior Yoga Trainer Amy Opielowski recommends performing a quick and easy grounding flow—which she outlines, here. “These grounding yoga poses support balanced muscle engagement in your legs to stabilize your ankles, knees, and hips, and improve mobility,” she says. “Complete one round in the morning and work up to two rounds each day.” To begin, stand with your feet-hip distance apart and hover your right foot off the ground, she instructs. “Circle your ankle 10 times clockwise and 10 times counterclockwise.” It’s as simple as that—next, try the same movement higher up. “Stand with your feet together and place your hands on your knees,” she instructs. “Circle your knees 10 times clockwise and 10 times counterclockwise.”

After your circles, get ready for a nearly full-body stretch. “Start on your hands and knees and step your right foot to the outside of your right hand,” she says. “Slide your left knee back so that your knee is behind your right toes. Reach your right arm up and twist your torso to the right. Kick your left heel towards your glutes and grab the pinky toe side of your left foot.” Hold the pose for 30 seconds before switching sides. (If you can’t reach your foot, don’t fret; Opielowski says that you can use a strap or towel for added support.) To further stretch your legs, lie down on a mat and stack your heels under your knees. “Use a strap, belt, or towel to lasso the bottom of your right foot,” she instructs. “Hold the ends of the strap and extend your right leg up to the ceiling. Stack the right hip, knee, and ankle in one line and flex your right toes toward your shin.” For an even deeper stretch, she says to extend your left leg long onto your mat. Whichever you choose, she notes to hold the position for 30 seconds before switching legs.

As beneficial as in-bed figure fours are, doing them on solid ground can offer even more lengthening. With that in mind, Opielowski says to lie on your mat with your heels under your knees. “Cross your right ankle over your left knee and flex your right toes toward your right shin,” she instructs. “For more of a sensation, pull your left knee in towards your chest and interlace your hands behind the left thigh.” Hold for 30 seconds and move to the other leg.

Sun Salutation A

If runner’s lunges and figure fours don’t fit your idea of yoga (even though they’re the basis of vinyasa flows), consider moving directly into Ashtanga yoga’s primary sequence: sun salutations. According to Thompson, sun salutation A, which includes seven individual poses repeated in a flow of 11 total movements while synchronizing breath with each transition, is great for warming up and energizing the body. “Syncing breath and movement together first thing in the morning clears the brain for a positive start to the day,” she says, noting that sun salutations are often the first flows following the warmup in a yoga class for the same reason. Since they are more involved, beginners will benefit most from watching videos (try this one from Alo Yoga) or keeping a visual, like this colorful one from Etsy ($26.38, etsy.com), of the movements on hand. Eventually, though, the flow becomes second nature—and, once mastered, becomes the basis for the primary series of Ashtanga yoga.

These days who is not under some sort of stress, work, relationships, family, etc. We all know how stress can totally make you sick in so many ways without you realizing it. We don’t all have time to put together an exercise routine to help with managing stress but there are other options. Once you evaluate your situation you can put together a plan that best suits you to help relieve stress check out the article below:

Stress is unavoidable, but experts say it’s not always bad for us. “We all experience stress and anxiety, and, in small amounts stress can be helpful; it can motivate us to meet deadlines, pay bills, or do things that are unpleasant but are to our benefit,” says therapist Hope Kelaher, LCSW. But when we get too stressed, our bodies respond with physical, emotional, and mental changes that take even daily challenges—like sitting in traffic—from frustrating to impossible. “Stress, especially when it gets to be overwhelming, can be a primary reason people seek therapy,” says Kelaher. “The reality is that each of us has a different stress tolerance, which may also change over the life course as our ability to navigate challenges changes.” Ahead, how to determine whether or not you have exceeded your personal stress threshold, according to the experts.

Related: This Is What Happens to Your Body When You’re Stressed

Understand what causes stress.

At its most basic, stress is “a mental or physical response to an external situation or perceived challenge,” says Dr. Krystal Lewis, clinical psychologist and researcher at the National Institutes of Mental Health. “Everyone feels stress from time to time and some individuals feel it more often than others. Sometimes, the stress response occurs in situations to protect us and keep us safe; other times, this stress response can help motivate people. However, when the stress starts to affect our physical and/or mental health, well-being, or ability to function, we may have reached our stress threshold.”ADVERTISING

Everyone’s stress threshold is different: It’s impacted by your body’s physiology, which determines how often and how powerfully your stress response is triggered; personality traits, like perfectionism, social inhibition, and self-esteem; and other factors, like past trauma or current struggles. “Internal and external resources can significantly contribute to stress levels,” says Lewis. “If someone is lacking basic resources—food, shelter, money—they may experience stress differently. In essence, stress occurs when the perceived demands of the situation outweigh an individual’s available resources, and this could be perceived internal resources, like social competence for meeting new people, or external resources.”

Evaluate your own stress level.

Identifying the experiences that cause you stress—both by considering your physiological responses and your emotions around different experiences—can help you understand your own personal stress threshold. “Be aware of how your body responds to stress,” says Lewis. “Learn to identify the signs and symptoms of stress that you experience when you are dealing with challenging situations. Ask yourself: When do these signs and symptoms tend to go away and when do they tend to persist? Which signs and symptoms bother you the most?” Next, consider how you think about different types of experiences—which you find stressful, and which you don’t. “Ask yourself, what do you look forward to versus what you perceive as overwhelming or taxing?” says Lewis. “Learning to identify the situations that cause you stress is important so that you can determine how to address the situation or modify your response to it. Awareness of your own mind and body is most important in identifying where your stress threshold lies.”

Note how stress affects your health and daily life.

As you reach your stress threshold, your body will offer physical, mental, and emotional clues that can help you evaluate your well-being. “Stress can show up as pain in your chest, difficulty breathing, tension in your muscles, pain and discomfort in your stomach, or increased sick days,” says Lewis, who also cites headaches and migraines, gastrointestinal issues, elevated blood pressure and heart rate, and decreased libido as physical manifestations of stress. “Some of the mental and emotional signs are changes in mood, irritability, depression, anxiety, difficulty concentrating, racing thoughts and uncontrollable worry, memory problems, and indecision,” says Lewis. “Stress can also impact behaviors and some people may experience increased use of drugs and alcohol, increased or decreased appetite, social withdrawal, and sedentary or avoidant behavior. It is important for people to attend to their behaviors and explore why they may be engaging in them.”

Manage stress with relaxation techniques—and help.

If you’re reaching—or passing—your stress threshold, finding a management strategy that works for you is key. Lewis recommends incorporating yoga, meditation, walks, or other daily relaxation techniques into your routine, and practicing deep breathing and mindfulness exercises. “Some people may find it helpful to use a visualization activity of picturing a calm, relaxing environment, and placing themselves in that context while engaging in deep breathing,” says Lewis. “These activities can help in the immediate term, as well as the long-term. But when the stress response is being consistently triggered or seems to last for long periods and is impacting daily life, it is most important to reach out [to your doctor] for help.”

Breathwork is a form of meditation that—as its name suggests—uses breath to calm the mind. In a lot of ways, the common phrase of telling someone to breathe through something difficult is actually rooted in science. And, when done properly, this practice can have a bounty of benefits. Keep reading to discover how to work this grounding practice into your daily routine.

Related: A Beginner’s Guide to Meditation

The Benefits of Breathwork

Did you know that breathing mindfully can affect a handful of internal health mechanisms? According to Kundalini breathwork and meditation teacher Erika Polsinelli, by tuning into your breath, you tap into the parasympathetic nervous system, which controls the body at rest. “When we do this, we calm every system,” she explains. In the presence of more oxygen, lung capacity also expands, notes Polsinelli—and there’s a mental health element to consider, too. “By practicing breathwork, we can help bring in emotional healing and release stored emotions and traumas from the past,” she adds. “We can also activate and enhance our intuition. This happens due to the activation of the glandular system.”ADVERTISING

Breathwork Types

Like meditation, different types of breathwork deliver a variety of benefits. Depending on the exercise you perform, Breathwrk CEO and co-founder Max Gomez notes that this practice can help with everything from lowering blood pressure and pulse to alleviating stress and improving oxygen efficiency. While many breathwork exercises are rooted in calming the mind and body, he says that some can stimulate your body like a cup of coffee to help increase focus and energy and elevate mood.

Looking to give it a try? Luckily, Gomez and Polsinelli were able to share some of their favorite techniques. First, decompress with some long, deep breathing. “Sit up with a straight spine, inhale through the nose, fill the chest and belly up with the breath, and then exhale by drawing the navel back towards the spine and releasing the breath out,” Polsinelli instructs. “You can continue this for just three minutes and will experience a great [body-mind] shift!” Or, try segmented breathing. “Another form of breathwork that helps to alleviate stress is breathing in in eight segmented breaths through the nose, and exhaling out for one long, deep breath through the nose,” Polsinelli says. “Imagine taking eight sniffs in and one long deep breath out. This helps to remove stress from the body, relax the mind, and cleanse any energy out of your aura.”

And don’t forget to focus on your exhale: Much like segmented breathing, this technique, which is one of Gomez’s favorites, features a longer exhale. “The exercises you can do to alleviate stress on the body and mind typically follow a ratio where your exhale is longer than your inhale,” he explains. “A quick and easy one we teach is the ‘calm’ exercise. Sit or lay down flat in a comfortable position. Breathe in through your nose, expanding your belly on the inhale for four seconds. Breath out through your mouth, flattening your belly, for six seconds. Repeat three to six times or as long as you’d like. You can feel this one pretty fast.” Another quick trick? Breathe through your left nostril only. Shockingly enough, this focused breathing type can be hugely beneficial. “Our nostrils activate different energies within our bodies, so by breathing through the left nostril we are telling the body to slow and calm down,” Polsinelli shares.

Integrate Breathwork Into Your Daily Life

Here’s the best part: Breathwork can help enhance your daily life—all day, every day. “Breathwork can awaken you to a whole new perspective,” Polsinelli says. “By taking time to tune into yourself, you can heal your emotional traumas, frustrations, anger, and become more clear on who you truly are. From this, each of your relationships will grow with new perspective and understanding. Breathwork is also very beneficial in moments of stress or that trigger us. Our breath fuels our thoughts—by controlling your breath, you can have more power over your thoughts. And when we have power over our thoughts, we can create a life that we truly want.”`