Beginner Yoga Poses to Get you More Flexible

Beginner Yoga Poses to Get you More Flexible

Many people will tell you that they exercise to keep fit or stay healthy. Few will say they train to increase flexibility. Maintaining high flexibility levels is essential as it helps you avoid injury as you age. Yoga provides an excellent way of enhancing your fitness. Here’s a look at some of the most popular poses.

The Standing Forward Bend

Also known as Uttanasa, the standing forward bend is an excellent yet straightforward pose for stretching the hamstrings. Here’s how to perform it;

  • Let the arms reach overhead and sweep them down on either side of your body until they come into a forward fold.
  • Ensure that your fingers touch the toes and press the palms into a flat mat.
  • Bend the knees slightly but make sure that they are not locked.
  • Engage the quadriceps muscles of the thigh before drawing up. Use the quadriceps as often as you can to open the hamstrings.
  • Press your weight forward toward the balls of your feet in such a way that the hips stay over the ankles.
  • Allow your head to hang loosely.

Seated Wide Legged Straddle

This pose is also known as the Upavistha Konasana and seeks to stretch the inside muscles. To perform it;

  • From a sitting position, open the legs out as wide as you can.
  • Ensure that the thighs are engaged to your feet flexed.
  • Let the toe point straight to the ceiling. Do not allow your legs to flop inward or open outward.
  • Press your legs down into the floor.
  • Take deep breaths in a way that will rotate your pelvis.
  • Straighten the arms in front of you and gaze at the floor so that your neck doesn’t crank.
  • Stay in this position for at least five breaths.

Eye of the Needle

Around yoga circles, this pose is known as the Sucirandhrasana and is an excellent pose to loosen tight hips. To perform it:

  • Start by lying on your back while bending the knee and placing the soles of your feet on the floor.
  • Hug the left knee close to your chest.
  • Cross the right ankle over the body and make sure it rests on the left thigh
  • Allow the knee to relax away from the torso
  • Lift the right foot off the floor before threading the left hand through the legs
  • Use your hands to draw the right thigh close to the chest to open your left hip
  • Flex both feet and breathe deeply. Relax the left knee to open the hips
  • Repeat the same moves on the other side

The Bottom Line

Yoga isn’t the only way you can improve your flexibility. Even then, you have to get well acquainted with the basics of training, especially if you’re a beginner. Learn how to do it here and get you workout regimen on the right footing.

Tips For Fighting Back Pains From Home

Tips For Fighting Back Pains From Home

If you are among those people who take back pains as part of their lives, then you already know how awful it feels to have them. Some nights you roll in your bed all night long as you to try to find a sleeping position that fits you. In other days, you cannot concentrate on your workstation because the pains are just too much to bear. Living in constant pain is not something that many people want but you may find yourself in this predicament. The following are simple tips on how to fight back pains

Simple exercises

Some of the pains that you may be having can be alleviated through some workouts that will not even take much of your time. You can do some sit-ups which are very effective when it comes to the lower back. Ensure that you stretch after every thirty minutes if you are the kind of people who sit for long on their desks. Do these exercises in moderation because some of them might be very intense and end up causing more pain than healing. Just ensure that you are consistent in your workouts for you to realize the results.

Use back braces

These gadgets come in different sizes and features to cater for different types of needs. Their core purposes are to relieve back pains and at the same time promote healthier postures. Some are good for the lower back while others will also work on the middle part of your back. Some of the factors to consider when selecting one is the price, features and the durability of the brace in question. The ideal one should feel comfortable on your body to avoid lowering your productivity levels. You can check reviews of some of the best picks here .

Invest in good furniture

Some of the reasons that cause back pains are the use of the wrong furniture at your place of work. A good chair should be comfortable and give your body enough space to flex. Avoid leaning towards your computer while working as this increases the chances of developing back pain. Your desk or workstation should also be elevated enough to ensure that your eye line is the same with the PCs screen. Avoid working from the couch because it might feel comfy but it is not fit for your health. You also need a good mattress that is not too hard on your back muscles.

Where & How to Buy Youtube Signals

Where & How to Buy Youtube Signals

Social signals for Youtube like views and subscribers can be bought these days, and if you’ve been longer in the game you know it could be bought forever really. Whether those signals are real remains the question. Every site that sells them claims they come from real humans but you can’t just believe everything they tell you so maintain a skeptical eye while reading this post and visiting the websites we are going to mention here.

One of the places that flourish in terms of social activities is, they were probably the first one that sold Facebook likes, Youtube views, Pinterest pins, Twitter retweets, Google +1’s and so forth. Nowadays they’ve banned sellers as they finally caught on that it’s nothing more than a scam in 99% of the cases so the easiest decision would be to get rid of those sellers altogether. Unfair for the few legitimate sellers but that’s how the world works.

Another place that’s notorious for providing these signals is – especially after they bought the Warrior Forum. Freelancer is probably the lowest quality freelance platform that you can find with little to no moderation in place so no matter what you sell, you’re always welcome at their site to publish your offerings. It does cost a little money but if you can get more in return that shouldn’t be much of a problem.

Speaking of – they have a classified section themselves where you can buy social activities, it isn’t just limited to the Warrior Forum though, you can expect the same type of services at any internet marketing forum, take Blackhatworld for example, they even go as far as selling bots so that you can generate it all yourself, proxies and under things to stay under the radar included.

I hope you start to realize that buying real social activity is no easy task. The simple reason is that it would be too expensive, 1000 likes for $5, 2000 views for $7, when you think of it you should understand that they don’t have a crew of thousands of people to click on your video or post, let alone watch your 10-minute video in full. That would literally run into the thousands of dollars to set up a campaign so despite those bold claims you shouldn’t believe any of it as it is simply impossible to offer what they pretend to offer. Even legit digital marketing agencies wouldn’t make claims about xxxx subscribers for a fixed amount so keep that in mind.

The Need for a Water Filtration System at Home

Have you ever wondered whether a water filtration system is ideal for your home? We have seen a lot of discussions lately about whether it is ok to tap into most city waters for drinking. As much as the government insists that the water is safe, you need to be wary because some news says that the water is contaminated with prescription drugs and chemicals.

Today we look at the various reasons why you need to consider a water filtration system such as the in the home.


There is no doubt that the water that comes out of your faucets contains chemicals that are not good for your health. Tap water is usually recycled water, and the recycling plant uses chemicals to make sure the water is safe for consumption.

Since dirty water contains bacteria and other chemicals that need to be removed, the plant makes use of very harsh chemicals that a normal filtration process can’t do.

One of the chemicals that is used in the treatment of the water s chlorine, which has been known to cause several types of cancer.

Additionally, fluoride is added to the water, which is a practice that is frowned upon by dentists because fluoride is detrimental to your teeth. Fluoride causes tooth decay.

Additionally, the water contains arsenic and lead, which are harmful to health. Using a home water filtration system eliminates these chemicals and other contaminants. These chemicals aren’t something that you would want in the water; the right home water filtration system eliminates them.

The Use of Lead-lined Water Pipes

The pipe network that is in use at the moment was laid decades ago. The pipes have been in use for ages and are lined with lead. The decay of these pipes leads to a drop in water pressure which in turn leads to debris, bacteria and dirt entering the water. Older pipes also crack and allow the dirt to get in. You don’t need the dirt in the home; all you need is a filtration system that allows you to remove this dirt easily.

You also get to avoid lead poisoning as a result of the lead that is in the water.

Final Words

You need to make sure you filter out any contaminants from the water that gets to the home to avoid any health issues that can crop up. Some of the contaminants are due to the lead that has built up in the pipes.

Instagram Marketing: Why Content Quality and Post Scheduling Need to Be On Point

Posting on Instagram makes the ultimate difference between getting the visibility you want and losing out on a great opportunity to market your products. The only thing is that you must know how to post content the right way. Otherwise, you might not make any difference to what you have.

You need to know what to post and when to do it to get the best results.

What Should You Post?

This is straightforward – you need to post content. This is not just any content but visual content. Instagram launched the use of videos recently, and this has boosted marketing efforts for most businesses. Videos have received a lot more acceptance from marketers as compared to images because they find that the videos can deliver more content compared to images.

The images you post need to deliver the message you want your audience to receive. If you manufacture products, you have a lot to share right from buying materials to the processing of the items. If you offer services, you can even show images about your staff.

Whatever you do, make sure the kind of images represent what you wish to say to the audience. The images should also encourage the audience to do something, for instance, make sure you have a directive in the captions telling your audience to buy, subscribe or join an emailing list.

When it comes to videos, Instagram gives you a minute to use to pass your message. Make sure you use this to pass an advert to your users that target the kind of message you need.

Scheduling Your Posts

To get the attention of your audience and hold it till you convert them into customers, you need to make sure you deliver the kind of content that your audience wants at the right time.

Before you can schedule the content, you need to make sure that you know the times that your audience is online; because this is the time you expect them to be active. You are not all after delivering the content, but you also want to look for a way to get the audience talking.

One of the ways to schedule and monitor your posts is to make use of third-party tools that give you this capability. One such tool, pSocial, has been highlighted by

Final Words

It takes more than just posting content to grow your following on Instagram. You have to come up with the right content and deliver it at the perfect time.

One Instagram Marketing Strategy you Need to Start Using

Instagram marketing is hard, or is it? Not if you know if you know what you’re doing. One of the most effective ways to do a successful marketing campaign on Instagram is to send direct messages (DMs) to your followers and target audience. Here’s why.

It Allows you to Perform Test Runs

You can use direct messaging to test your new product or service before the official launch. Your followers are a loyal bunch and will give honest feedback. Other than that, sending DMs can help you come up with new products or services. In short, DMs are a great way to get critical insights before making your decisions. And when your audience knows that you value them to the point of asking for their opinion, they’ll even become more loyal.

You’ll Learn More About your Followers

Direct messages allow you to collect essential data about your followers. It enables you to pick out specific patterns and behaviors. You’ll know the slang they use, emojis and so on. Essentially, this helps you create content they can relate to. That way, your posts become more engaging and can easily give you the results you want.

It Helps Enhance Relationships with your Clients

The primary reason for using Instagram DMs is not to get instant customers. Instead, you want to create profound connections with your followers through personalized messages. You can, for instance, send a ‘thank you” note as a way of appreciating a client’s first purchase. In short, DMs allow you to dive deeper than you usually would with your regular marketing efforts.

It Teaches you the Art of Customer Service

Things can go wrong even with the best Instagram marketing campaign. A customer may publicly complain about your product or service. With direct messaging, however, you can reach out to your them and discuss how you can resolve the issue. The point is, DMs allow you to contact your followers faster for some quick damage control in case of complaints about your brand.

…One more thing, learn how to send DMs

You see, sending DMs to your followers is one thing but doing it correctly is entirely different. Know how to automate the process to reach all your followers with little effort from your end.  Speaking of automation, The Small Business Blog has a well-crafted guide to help you get started with sending direct messages and everything you need to learn to do it right.

Setting Up Your New Drum Kit

For a new and budding drummer, one of the major concerns is to set up the new drum kit. You have to take into consideration the components of the drum kit which usually varies depending on the personal preference, the musical style and financial muscle.

A drum kit from Drumkit Digital comes as a combination of cymbals, drums and other instruments that are arranged for playing by a single drummer. Let us look at the correct way to set up a new drum kit using the heads.

Using the Heads

The tension rod is usually located at the heads of the drums and is already placed on the bass drum and the toms. The next item to line up is the drum heads, tension rods and the tuning key. However, tuning is more of an acoustic practice.

Traditionally, many people depended on their ears to get the kind of tuning they want. You can try and put some preset music on and listen to it while tuning to your choice. The size of the tom goes hand in hand with the pitch of the ensemble, the smaller the tom the higher the pitch, and vice versa. To tighten the tension rod, you need to do it directly across the last one.

One of the tricks to check whether the tone has matched properly is to try a light beat with the drum sticks. After the general tuning, you need to perform an overall tuning next. Here, each of the head is done with the need to tune the bottom head as well. Make sure you tune the bottom head lower than the top head. You need to conduct tests as you do the tuning. You experience much ring if they are too loose and a high pitched dong sound if the heads are tuned higher.

Using the Stands

You get two pieces when you pull out the stand. These two easily fit together when you insert the top piece into the lower one. You then need to tighten the screws to hold the pieces in place. You can gain more stability by extending the legs as far as they can reach. Leave some play in the cymbals when you put them down.


Make sure you set up the new drum kit the right way to enjoy the playing experience. You can do this via the heads or the stand. Either way, make sure you test the various parts before you start playing.

Instagram Marketing for Success

Instagram has quickly transformed from being just another social media platform into a platform that has many benefits. One of the biggest benefits that this platform offers you is increased traffic to your website.

When marketing on Instagram, you have the ability to showcase your products as well as talk to your customers. However you need to get everything right otherwise you stand to gain nothing from this awesome platform.

Timely Posting

Timing means everything if you are using Instagram for marketing. The kind of engagement you achieve depends on how you post your content. If you post at the wrong time your posts might go unnoticed. The right time to post is early morning or late in the evening. Posting during working hours might make the post go unnoticed.  The worst day is Sunday, with Monday and Thursday seemingly the days that attract the highest follower traffic and engagement.

Get the Right Name

It is unlikely that users will search for you using your name unless they are your friends or you are a celebrity. Therefore create names that revolve around your business or the industry you work in.

Let us look at a scenario, for instance for a customer interested in computers, say the latest laptop or laptop bag, will use the right keyword to get users who deal in this device. It is more likely that different profiles will show up. One of the profiles that will show up is Spire, which deals in these kinds of items.

Use Hashtags

Instagram is more than just images and text. Adding images lets people know how wonderful the product or service is. Make sure the content is visually strong and attracts the right attention you are looking for. If you want the business to be noticed, you need to use hashtags. These tags make sure your posts end up on the list of keywords that people are seeking for.

Make the Description Count

When handling your description, you need to make sure that you let people understand the benefits that you offer compared to other businesses. Add a link to the channel to redirect people to your landing page.


If you need to use Instagram as a marketing channel, you need to use the many features of this platform in an efficient manner. Your efforts will reap big rewards if you know what you want and go after it the right way.

Popular Women's Watch Brands

Popular Women’s Watch Brands

Watches are increasingly becoming a stylish attire for women. In fact, it is a must-have accessory in most modern women’s wardrobes as a style statement. Even so, it can be quite tricky to choose the right watch, especially if you are buying your very first watch. For starters, you must take into account your lifestyle and wardrobe to have an idea of what you need to look out for. Nonetheless, irrespective of whether you like to wear the fanciest or the most luxurious timepiece you get, the key to complementing your look with a watch is wearing it with confidence. This article looks at some of the top women’s watch brands.


Rolex is a classy brand deemed to be the real definition of luxury. Rolex watches are designed to provide quality and to last a lifetime. The craftsmanship, history, and the heritage associated with this brand make it one of the most illustrious in the watch industry. Whether you sport the classic two-tone bracelets or the glittering diamond-studded bezels, Rolex watches offer the true meaning of top quality craftsmanship and standard precision. Whereas the brand is known to be high-end, replica Rolex watches fitting the description of the original brand are readily available in the market. Therefore, be on the look-out to ensure you are buying the real thing, lest you embarrass yourself flashing a fake Rolex.

Michael Kors Watches

This brand is quickly becoming a trendsetter in women watches. With a notable presence in the fashion industry, Michael Kors watches are bringing about a blend of style, affordability, and performance. There are no doubts that women will soon be wearing a Michael Kors watch for every outfit owing to the full range of affordable options available.

Fossil Watches

This brand brings forth a combination of classic style and modern sophistication to create elegant timepieces that complement every other look. The watches are of high-quality and are characterized by their timeless features. Fossil watches are born from an American manufacturer and designer.

Movado Watches

Movado watches are simple, elegant, and with precise functionality embodied in most modern designs. Their design is sleek with a modest style influenced by the early age of contemporary design. These watches are marked with a dot signature at 12 o’clock to symbolize the sun at noon.


As a modern woman, when you decide to look for the perfect watch, start with the brands that you are most familiar with. Some of the top names are well-established and buying from them guarantees high-quality and reliability. In most cases, these brands offer after-sale services including repairs and maintenance.

5 Tips to Leverage Instagram For Your Marketing Strategy

5 Tips to Leverage Instagram For Your Marketing Strategy

Since Instagram is quite the popular image-sharing social media platform nowadays, you ought to take advantage of it for your business marketing strategy. Check out these five helpful tips if you are unsure of what to do:

Keep Your Bio Updated

Having your bio updated is a method to gain more exposure. Furthermore, with the link you can use, you can direct more users to your business website. Doing so will add one more layer of digital content to your social media suite. Also, it enables a better searchability on the website, so you would not want to miss that.

Quality Content

Since you do not want to embarrass your business, avoid low-quality posts on the platform. Furthermore, you want to get attention and gain credibility, so having your content rank high on others’ views is desirable. Also, you would want to avoid having low-quality images on the cover component on your profile, so bring out the best that you’ve got.

Profile Picture

Another important aspect to take advantage of is your profile picture. Whatever is displayed here gives people their first impression of you, so upload something professional, specifically one that symbolizes your business. Avoid using bathroom pictures as your display picture as that would lead you to ruin. Remember, you are putting your business on the line, even with just the profile picture, so take it seriously.

Avoid Neglecting the Whole Picture

Although your profile is important, you need to remind yourself that there is much more to Instagram. You need to take advantage of hashtags, check your followers and reply to their posts, follow the influencers in your field, and so on. Thus, you should avoid focusing too much on your profile page only. Overall, you should go back to posting, following, liking, replying, and etc., once you are done updating your profile.

Instagram to Facebook

Now, one can post Instagram stories to Facebook, which is another aspect that you have to leverage. Read Instagram Stories and Facebook Stories – Income Artist, as they explain how it works. Do note that it only works one way: Instagram to Facebook and not the other way around.


You can leverage Instagram for your marketing strategy with these five tips. Remember, all you have to do is update your bio and profile, post quality content, look at the big picture, and take advantage of Instagram to Facebook stories.