How to do a chin stand

How to do a chin stand

Pin now, practice chin stand later!

PSA: Don’t forget! You can now download the YBC Official App, where you will have access to all our videos and there is an in-app subscription service where you can download exclusive content not found anywhere else. You’ll be able to use those vids any time you don’t have internet access! If you download the app and have a second to review it in the App Store, I’d be so thankful! Also, our Costa Rica jungle yoga retreat is happening in November and I’d love to meet ya on the mat! Lastly, don’t forget about our awesome green beauty giveaway (and the funny stories we’re sharing)!

The first time I ever did chin stand was when I realized that visualization really works. This was a pose I visualized I could do but really have no idea how to get into it. In the yoga classes I had been attending, we never attempted any arm balances aside from crow so I felt I was in the dark. However, I knew my body could get into the relative shape. So I just visualized it and the next thing I knew, there I was.

A video posted by Candace (@yogabycandace) on Jun 28, 2015 at 1:21pm PDT

I generally enter the pose from eka pada koundinyasana 2. I use core strength and back body strength to bring that lifted leg all the way up and gently set the chin down. From there I usually take the scorpion variation with the legs and work on trying to find a bit more openness in the chest before coming down.

The trick here, I think, is to be very certain of your upper body strength. There is very little weight in the chin and so the arms are the main support. I would suggest being quite confident in your supported headstand and tripod headstand first before giving this a try.

Once you’re in the pose, hug the legs to the midline and try to find length from the toes to the head. Get as long as possible and avoid dumping weight into the low back. To do this, just press more and more into the hands. Keep the chest nice and broad by pulling the shoulder blades toward one another and magnetize the elbows.

Let’s talk – What are yo currently working on in your practice? Is this pose in the near future for you?


Chin Stand is the rock star of yoga poses. Similar to elbow stand, chin stand combines an inversion with a backbend. This is an advanced pose, that requires a strong and flexible back. Suggested preparatory poses include chin-chest-knees, camel and bow.

To enter the pose, begin in Downward facing Dog. Roll forward to plank. Bend the elbows and roll forward to chin-chest-knees. The chin, shoulders and chest should be in contact with the mat. Curl the toes of the left and grip the mat. Lift the right leg upwards. Bend the left leg up and support the right leg with left foot, pushing it higher. When ready, lift the left leg to meet the right. Stretch legs upward, rotating the inner thighs towards each other and squeeze. To exit the pose, reverse the steps. Release left knee to floor and rest the leg on top, before lowering right knee to floor. Push back to Downward Facing Dog or child pose.

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How to do a chin stand

Visualization Comments

How to do a chin stand

Technical Comments

How to do a chin stand

Benefit Comments

  • Strengthens back, hips, pelvis and legs
  • Stretches and tones spinal nerves
  • Improves flexibility of back
  • Improves balance

How to do a chin stand

Watch Out For:

  • Pressure on chin/compression of neck
  • Flaying legs and elbows
  • Hands in front of shoulders


  • Back injuries
  • Neck issues
  • Heart conditions
  • High blood pressure
  • Cervical spondylitis
  • Ulcer, hernia, intestinal disorders


  • Place block under chest.
  • Place blocks under shoulders.
  • Practice near to a wall, walk feet up the wall to raise legs.


  • Lift chest and chin off mat.
  • Lower feet onto back of head.

Yoga Counter Poses

  • Downward facing dog (Adho Mukha Svanasana)
  • Child pose (Balasana)
  • Seated forward bend (Paschimothanasana)
  • Standing forward bend (Uttanasana)

Written By: Brenda Hamlet


Just wanted to let you all know that I am LOVING all the improvements and changes to this site. The newsletters, the categories and departments, the teacher resources. […]

Build the strength and muscle memory you need to perfect this oh-so-challenging body weight move.

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Remember those dreaded days in gym class when you had to hang with your chin above the bar for as long as you could in front of all your peers? There’s a reason this exercise was always the scariest: the chin-up is notorious for being one of the most challenging displays of physical strength and control.

“Chin-ups are the number-one exercise that I gravitate towards to gauge upper body strength and then to assess progress of upper body strength,” says Tony Gentilcore, a Boston-based certified strength and conditioning specialist. “So many of my clients assume they will never be able to do one, let alone multiple repetitions, but they can—it just takes work.”

The trick? Improve your strength from the ground up (literally) with floor-based exercises, says Gentilcore. Then, as you get more comfortable managing your body weight and movement on the ground, you can transition to the bar.

Here are his top five exercises to help you become a chin-up master in no time.

Hollow position

Lie on your back, arms extended over your head, one hand on top of the other. Straighten your legs out on the floor, ankles crossed. Lift your arms and legs several inches off the ground so you create a slight ‘V’ shape. Make sure your core is engaged and your lower back stays glued to the floor. (Watch this video to see how to do hollow position.) Hold for as long as you can without letting your form waver. Aim to hold this position for a total of one minute per workout session. (You can do six 10-second holds, three 20-second holds, two 30-second holds—whatever works for your skill level.)

“Hollow position is a very simple looking exercise, but it really builds context on the floor for the exact position you need to be in on the bar,” Gentilcore says. “Your feet should never be behind you, and you should never be loosey-goosey with your limbs. It’s all about keeping your body tense and engaged from toes to fingers.”

Stability ball roll-out

Kneel in front of a stability ball and place your forearms and hands on top of it. Then, with control, roll the ball forward so that your body and arms extend long in front of you. Only roll out as far as you can go without allowing your back to hyper-extend (if you’re new to this move, that may only be a couple of inches). Using your core, roll back to your starting position.

“If you’re squeezing your glutes and bracing your abs, you should feel your whole body fire up with tension and control, especially when you pull yourself back to your kneeling position,” he explains. “This move emulates that chin-up movement, too.”

Add two to four sets of five to 10 repetitions to your workouts. “The lower rep ranges help keep the focus on the quality of the movement, rather than just building up fatigue, when form gets sloppy,” Gentilcore says. “I want every repetition to be spot on and perfect. Imperfect form won’t do anything to help you at the chin-up bar.”


Push-ups are another tricky body weight move, Gentilcore says. And because you need a strong core to execute them correctly, they can help you prepare for a chin-up. “To me, the real money of the push-up is learning to control the lumbopelvic area and the core,” he explains. “Whenever I improve somebody’s push-up, I almost always see improvement in chin-ups, squats, deadlifts, everything.”

But don’t do them on your knees, he warns, unless you have an injury that makes it uncomfortable to do push-ups with your legs extended. “I hate that. It sets a bad precedent, and then you’re not as close to a chin-up position either,” he says. “There are so many push-up variations that don’t require going to the knees. You just have to find a range of motion where you are successful.”

Some options: Elevate your hands using two yoga blocks, an aerobic step or a bench to lessen the intensity of the movement. Or attach a band to two pins on a power rack (like this) and get into position above the band with the band aligned with your hips. This helps lighten the load on the way up in the push-up.

Do at least 10 push-ups each day. Scatter them throughout the day if you can’t do 10 with good form in a single go. To make the move more challenging, try lowering yourself to the bottom of the push-up and then taking three to five seconds to slowly push back up (or vice versa).

Straight-arm hang

Now that you’ve mastered the basic moves, “we have to translate that hollow position from the floor and actually hang from the bar—just hang,” Gentilcore says.

While you’re hanging, make sure you pull your shoulders down and together, your legs are straight, and feet and ankles are slightly angled in front of your body. Also check that you have an underhand grip, meaning the palms of your hands are facing you. (Overhand grip, where the palms are facing away from you, is a different move–a pull-up. These moves can also help you master a pull-up, but it’s typically a bit more challenging than the underhand grip.)

To start, just hang for as long as you can. It may be more challenging than you expect to get a good grip on the bar. “It’s fine if you can only hang for a few seconds and then need to break and try again,” he adds.

As you become more comfortable and can hang with proper form for longer, try bending your knees forward into a 90-degree angle, like you’re sitting in a chair. If you’re more advanced, you can hang with your legs extended straight in front of you, parallel to the floor.

Add two to five straight-arm hangs to your routine as often as you can.

Flexed-arm hang

Next up? “Now you do have to get comfortable with the top position of a chin-up,” Gentilcore says.

You may need to step up on a box or have a friendly trainer help lift you up above the bar. Once you are there, hang with your chin above the bar, arms bent, with a strong underhand grip. Hold the position as long as you can with good form, repeating two to five times during your workout. “This will likely be much more tiring than the straight-arm hang, but it’s key to get used to the sensation,” he says.

As the flexed-arm hang gets easier, practice lowering yourself out of it with control instead of collapsing to the ground. Tip: Take three to five seconds to go from the flexed-arm hang to the straight-arm hang position.

When you feel ready to try the full chin-up movement, use a band to assist you in the movement, as opposed to an assisted chin-up machine, which can be found in most gyms. “The band requires you to keep yourself more stable and in control, whereas the machine allows you to slack on form,” Gentilcore explains.

Do you enjoy working out at home? Sometimes this is an easier and more convenient option than going to a gym. But unfortunately, at-home workout equipment isn’t always cheap.

Have you thought about building your own workout equipment? A DIY pull up bar is a great addition to a home gym. You just need an afternoon and a few basic materials to construct a pull up bar. Plus, you can save a lot of money by building your own.

If you don’t know where to start, don’t worry. In this post, we’ll cover everything you need to know about building an at home pull up bar. We will look at a few DIY pull up bar projects for inspiration before diving into the step-by-step instructions.

Most of these projects incorporate galvanized pipe and Kee Klamp fittings into the design, which helps reduce the overall cost of the project.

Types of Pull Up Bars

Before you start your own project, let’s discuss the different types of pull up bars. The main pull up bar designs we’ll cover include ceiling-mounted, wall-mounted, door-frame, free-standing, and floor-mounted structures.

  • Ceiling-mounted: A ceiling-mounted pull up bar hangs from the ceiling. These work well in a garage or another open space where you don’t mind seeing your workout equipment. You will need to make sure the structure is securely attached to the ceiling rafters or joists for this to work correctly.
  • Wall-mounted: Wall-mounted pull up bars are common and easier to install than ceiling-mounted. However, these bars can take up more space than other projects, so you need to consider this before designing your project.
  • Door-frame: A door-frame pull up bar is relatively easy to create and doesn’t take up as much space as some of the other designs. You can also disassemble the structure as needed.
  • Free-standing: Free-standing pull-up bars are not mounted to anything. These can be moved around to different areas of your house or yard, depending on where you want to workout.
  • Floor-mounted: Floor mounted pull-up bars work well in an outdoor space. If you want to create a workout area in your backyard, consider mounting the pull-up bar into the ground and securing it with cement for stability.

DIY Pull Up Bar Ideas

Now that you are familiar with the different types of pull up bars, let’s look at a few projects for additional inspiration.

How to do a chin stand

Charles created this free-standing pull up bar as he was training for a World Record Chin Up competition. This pull up bar is made with galvanized pipe and 90 Degree Elbow fittings, 30 to 60 Degree Single Socket Tee fittings, and Three Socket Tee fittings. Even though this bar isn’t attached to anything, it was sturdy enough for Charles to complete 5,546 chin-ups over the course of 6 months.

How to do a chin stand

A crossfit gym in Saint Augustine, Florida constructed this multi-person pull up bar with galvanized pipe and Kee Klamp fittings. This bar is mounted to the wall with Flange fittings for additional support.

The owners of the gym said, “When we looked for a pull up rack solution we found quite a few systems but they were very expensive and not very flexible. We did some research and found Simplified Building and decided to go with the Kee Klamp system. Simplified Building offered great support and tech advice and the system was up in less than two days and is working great!”

How to do a chin stand

Brian built this pull up station for the rehab room at his physical therapy office. Brain consulted with our design team before ordering the materials for this project.

Brian said, “I personally appreciate the personalized project. There are no leftover pieces, and everything fits as it should.” To create a similar wall-mounted pull up bar station, you will need galvanized pipe, Flange fittings, and Single Socket Tee fittings.

How to do a chin stand

This door-frame pull-up bar fits perfectly into the space without needing to be mounted. This is a great option for dorm rooms or apartments. You will need to measure your door frame before designing your pull up bar to know what amount of space you are working with.

Our design team can help you figure out the exact pipe and Kee Klamp fittings you will need to create a similar door-frame project.

How to do a chin stand

Chris built this four-position ceiling-mounted pull up bar for his garage. The variety of hand-grips allows Chris to perform a few different exercises. Use this bar as inspiration when you are creating your own pull up bar.

You don’t have to be limited to the traditional single horizontal bar design. Feel free to browse our selection of Kee Klamp fittings for some additional inspiration for the unique elements you can add to your own pull up bar.

Best Pull Up Bar Materials

As you can see from the projects above, galvanized pipe and Kee Klamp fittings are some of the best materials for a DIY pull up bar. In a few cases, including the ceiling-mounted pull up bar, you might also need wood planks for the design.

Overall, galvanized pipe and Kee Kamp fittings are great options because they are affordable and easy to use. You can also disassemble and rebuild projects made with these materials. This is especially helpful if you plan to create a free-standing or door-frame pull up bar.

How to Build Your Own Pull Up Bar

Now that you know more about DIY pull up bar projects, it’s time to start your own!

Step 1: Decide on the Type of Pull Up Bar You Want

The first step is to decide which style of pull up bar you will create. Do you want a wall-mounted or free-standing pull up bar? The choice is up to you!

Step 2: Gather Your Materials

Once you’ve decided on the style, you can gather your materials. You will likely just need galvanized pipe and Kee Klamp fittings. Feel free to talk to our design team if you are unsure of what materials you will need.

Step 3: Build Your Pull Up Bar

Of course, this step will vary depending on the style of pull up bar you choose to design. You will want to start by constructing the base and then attaching the horizontal bar. If you are mounting the structure, this should be the next step. Finally, test the bar to make sure it is stable and secure before using it.

Step 4: Enjoy Your New Pull Up Bar

After constructing your pull up bar, it is time to use it! Enjoy your new workout equipment, especially knowing that you saved money building it yourself!

Build Your Own Pull Up Bar Today!

Are you ready to build your own pull up bar? We know, as with any project, it can be overwhelming to know where to start. Hopefully, this post helped you find some inspiration for your own pull up bar project.

If you need some additional help, don’t stress. Our design team is ready to help! We offer free design assistance to help you get your project started. Once you are finished, feel free to submit pictures of your project on our site. We would love to see the pull up bar you create!

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Sarvangasana or shoulder stand is a yoga pose wherein the whole body is balanced on the shoulders. It is also a part of the Padma Sadhana yoga sequence. ‘Sarv’ means all, ‘anga’ means part of a body, and ‘asana’ is posture. As the name indicates, Sarvangasana influences the functioning of all parts of your body. This asana is highly beneficial in maintaining the mental and physical health and is also referred as ‘Queen of asanas’.

How to do Sarvangasana (Shoulder Stand)

  1. Lie on your back with hands by your side.
  2. With one movement, lift your legs, buttocks and back so that you come up high on your shoulders. Support your back with the hands.
  3. Move your elbows closer towards each other, and move your hands along your back, creeping up towards the shoulder blades. Keep straightening the legs and spine by pressing the elbows down to the floor and hands into the back. Your weight should be supported on your shoulders and upper arms and not on your head and neck.
  4. Keep the legs firm. Lift your heels higher as though you are putting a footprint on the ceiling. Bring the big toes straight over the nose. Now point the toes up. Pay attention to your neck. Do not press the neck into the floor. Instead keep the neck strong with a feeling of tightening the neck muscles slightly. Press your sternum toward the chin. If you feel any strain in the neck, come out of the posture.
  5. Keep breathing deeply and stay in the posture for 30-60 seconds.
  6. To come out of the posture, lower the knees to forehead. Bring your hands to the floor, palms facing down. Without lifting the head slowly bring your spine down, vertebra by vertebra, completely to the floor. Lower the legs to the floor. Relax for a minimum of 60 seconds.

How to do a chin stand

Benefits of Sarvangasana (Shoulder Stand)

  • Stimulates the thyroid and parathyroid glands and normalizes their functions
  • Strengthens the arms and shoulders and keeps the spine flexible
  • Nourishes the brain with more blood
  • Stretches the heart muscles by returning more venous blood to the heart
  • Brings relief from constipation, indigestion and varicose veins


Consult your physician before doing the Sarvangasana if you have any of the following health conditions: pregnancy, menstruation, high blood pressure, heart problem, glaucoma, slip disc, spondylosis, neck pain and acute thyroid problem.

Prime Minister pushes for co-ordinated action on Ukraine war while US President launches $600bn infrastructure fund to bypass Beijing

Western leaders need to do more to stand up to Russia and China, Boris Johnson and Joe Biden have warned as fears grow that some countries may abandon their support for Ukraine.

Vladimir Putin launched a fresh missile assault on Kyiv as leaders of the world’s largest wealthy democracies met in Germany for a G7 summit.

The Prime Minister risked a clash with Emmanuel Macron as he accused politicians of “fatigue” and warned against forcing Ukraine’s government into trading away territory to Russia in return for peace.

Mr Johnson believes that if the G7 allows Vladimir Putin to make significant gains it will embolden other countries including China, according to allies. The leaders agreed on Sunday on a new investment pact that will bypass China by funneling billions to poor countries for infrastructure.

The Prime Minister said: “In order to protect that unity, in order to make it work, we’ve got to have really, really honest discussions about the implications of what’s going on, the pressures that individual friends and partners are feeling, that populations are feeling – whether it’s on the costs of their energy or food or whatever.”

Some world leaders are understood to have indicated privately that they would prefer a compromise to end the Ukraine conflict quicker, particularly as political pressure grows from voters unhappy with the way the war has stoked inflation.

In a one-on-one meeting with Mr Macron, Mr Johnson said that “any attempt to settle the conflict now will only cause enduring instability and give Putin licence to manipulate both sovereign countries and international markets in perpetuity”.

Asked whether he was happy with France and Germany’s contribution, the Prime Minister lavished praise on German Chancellor Olaf Scholz but did not mention the French President.

A spokesman for No 10 said that Mr Johnson and Mr Macron had not argued over Ukraine.

Mr Johnson told aides privately that he had rekindled “le bromance” with Mr Macron despite fears the pair would row over issues including Ukraine, the Channel small boats crisis and the mistreatment of Liverpool fans at the Champions’ League final in Paris.

No 10 had long hoped that the French President’s election would lead to a more constructive relationship as he would no longer need to take a tough stance for political reasons.

A Downing Street source said: “They’re getting on well, they had a very good meeting. It’s all great with the French now. Both sides are aligned.”

The UK, US, Canada and Japan – not joined by France, Germany or Italy – announced a co-ordinated plan to ban all imports of gold from Russia, which is the country’s second-largest export industry behind energy. A large majority of Russian gold is currently traded through London but the sanctions mean it will no longer be able to enter Britain.

On Monday Mr Johnson will call for action to help get food supplies out of Ukraine, with just a few weeks left before the grain which has been harvested starts to rot in silos.

He will push for the reopening of the Black Sea, with British experts advising on how to defuse sea mines placed by Russia, as well as efforts to export the food over land.

Britain is spending £10m helping Ukraine’s government repair rail infrastructure which has been damaged by the Kremlin’s attacks, and is also deploying a team of “grain detectives” who will use radioactive isotopes to examine whether any grain being sold by Russia on global markets was originally looted from Ukraine.

Mr Johnson and Mr Scholz will also argue that countries should reduce the amount of biofuel they consume so the grains needed to make it can be sold as food instead – but the US and Canada, which both produce large amounts of biofuel, are resisting the call.

The Prime Minister is not expected to hold a bilateral meeting with the US President during the G7, at Schloss Elmau in Bavaria, or subsequent Nato summit Madrid, but No 10 insisted there was no rift between the two men.

Mr Biden announced a new “partnership for global infrastructure and investment”, which is meant to challenge the influence of China in developing countries by investing $600bn by 2028.

The President said: “Our nations and our world stand at a genuine inflection point in history.”

Foreign Secretary Liz Truss said the initiative would offer “honest, reliable finance”, making an implicit contrast with Beijing.

Speaking at the first session of the G7 on Sunday afternoon, Mr Johnson and Canada’s Justin Trudeau both mocked Mr Putin. As the leaders sweltered in 30-degree heat, Mr Johnson said: “Shall we take our clothes off? We all have to show that we’re tougher than Putin.”

Mr Trudeau exclaimed, “Bare-chested horseback ride!” and Mr Johnson answered: “We’ve got to take our jackets off and show our pecs.”

Negative views of China at highest level in years in many of the 19 countries that took part in survey

How to do a chin stand

A protester wears a mask highlighting human rights abuses in China’s Xinjiang region during the visit of the Chinese foreign minister, Wang Yi, to Berlin in 2020. Photograph: Markus Schreiber/AP

A protester wears a mask highlighting human rights abuses in China’s Xinjiang region during the visit of the Chinese foreign minister, Wang Yi, to Berlin in 2020. Photograph: Markus Schreiber/AP

Concerns about China’s policies on human rights have led to negative views towards the world’s most populous nation, a Pew public opinion survey has found.

Negative views of China remain at or near historic highs in many of the 19 countries polled in this year’s survey, which spoke to people in North America, Europe, the Middle East and the Asia-Pacific region. The findings are largely consistent with Pew’s previous study in 2020, but with some countries now reporting even more unfavourable views of China.

In the survey, a median of 79% of people across the countries said they considered China’s human rights policies a “serious problem”. People in the countries surveyed also expressed their concerns about China’s military power, with a median of 72% describing it as a “serious problem”.

The growing negative views of China’s human rights record mean that most of the people surveyed now favour promoting human rights over strengthening economic ties with China. This is particularly the case in European and North American democracies. But in Israel, the opposite is true.

Countries that have experienced deteriorating bilateral relations with China also report an emerging concern: China’s involvement in their domestic politics. The suspicion of China is particularly widely shared in countries such as the US, Japan, Australia and South Korea.

On Tuesday, a separate survey by Sydney-based Lowy Institute thinktank showed Australians’ negative views toward China continue to remain high. “In 2022, two-thirds of Australians (63%) say China is ‘more of a security threat’ to Australia, while 33% say China is ‘more of an economic partner’ to Australia. Both of these figures have not changed since 2021,” it said.

In Asia, majorities in Malaysia, Singapore and South Korea favour strengthening their economic cooperation with the world’s second-largest economy. But countries such as Japan and Australia say they prefer prioritising human rights over trade with China. And in South Korea, the Pew survey found young people tended to have more unfavourable views of China than older people.

When asked about their views of China’s strongman leader, Xi Jinping, the majorities in all countries surveyed – except Singapore and Malaysia – say they have little confidence in the Chinese president’s way of dealing with global affairs.

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This result is not surprising. In 2020, a similar Pew survey – from the UK to Australia – also showed that a median of 78% across the 14 countries said they had “not too much or no confidence in Xi to do the right thing regarding world affairs”.

But despite concerns about China’s human rights record, a median of 66% across the countries surveyed said Beijing’s influence has become stronger in recent years. “This is more than say the same of India or Russia … and of the US, Germany, France and the UK,” the Pew study found.

How to do a chin stand

Today’s video will show you how to do the chin tucks exercise correctly. The chin tucks is one of the best exercises you can do to fix forward head posture, relief of neck pain and correct rounded shoulders. Leave a comment if you have any questions.

Chin Tucks Exercise Video:

Learn more about forward head position

Chin Tucks Exercise Benefits:

2. This exercise will also stretch the muscles in the back of your neck, allowing your head to get into the correct posture.

3. Doing this exercise will also train your over postural Neuromuscular control, which will help you maintain proper posture in the long run.

[Transcript of Chin Tucks Exercise Video]

Today I wanted to talk to you about how to do the chin tucks exercise correctly. That is one of the most beneficial exercises you can do to fix your forward head posture. And we already had an entire video done by a chiropractor, Dr. Oliver, about forward head posture, the causes of it, why you need to fix it ASAP and he also gave three exercises, and we’ll have a link to that video somewhere here on the video or it’s going to be in the description below if you’re watching on YouTube.

But one of the exercises that he mentioned was the chin tucks exercise, and that is one of the best exercises that you can do to fix your ugly head posture that we’re all suffering from today. Now, so let me show you what it is. So, you’re going to be here in your kind of relaxed position that we’re all in these days. And then what you want to do—the first thing you want to do is you want to stretch up, so stretch your spine and then you want to tuck your chin in, bring your head back and continue stretching up.

Yeah, so one more time. You want to bring your head back from this area, so take it straight back and tuck your chin in as if you’re trying to give yourself a double chin and then at the same time you want to stretch up the whole time. You want to feel like somebody is pulling you up from here. As you’re pushing this back and in, you want to also stretch up, OK?

And so, there’s really three things going on here. You want to take your head straight back from this part of the head, so back. You want to tuck your chin in, give yourself that nice double chin and then also stretch up, OK? So, that’s what you got to do and again…and again release it and then bring it back, chin tuck and stretch up.

So, all those three things have to be present there in order for this exercise to work well because what is the whole idea of this exercise? It is to strengthen the front neck muscles here and to stretch the back muscles here and the shoulders. That’s what’s going to correct your forward head posture in the long-term. So, again, let’s look at the right way of doing it. So you have three things.

First of all, before you even start doing this, make sure you’re stretching up and then you’re pulling your abdominal muscles in slightly, OK? So you want to really start in a good posture and then from here, if you just kind of—this is more of the—of my head going forward now. What I’m going to do is I’m going to pull my head back from this area, so just like this. Yeah. Hopefully you can see that. And I’m going to tuck my chin in and I’m going to continue stretching up. Very important to do all those three things together. So it’s kind of like you’re scooping it. You go back, tuck your chin in and stretch up at the same time, OK?

And so one of the biggest mistakes that we see out there is—what people are doing wrong is when they’re doing this chin tuck, they’re lifting their chin up like this or they’re bring it down way like that. And that’s not going to really be effective for you if you do it like that, yeah? So you don’t want to look up or excessively bring your chin down like this. You want to make sure that you’re bringing your head straight back while keeping your chin tucked in and then stretch up, OK? Hopefully you can see the difference, yeah?

Some people have really hard time bringing their head back in this position, OK. They just can’t really feel it. So, what you want to imagine is that let’s say you’re getting punched from the side over here, from the side into your cheek and you just see it in the last moment. What are you going to do? Boom! You’re going to take that head straight back, yeah? So, you’re about to get punched, you know, and honestly you don’t want to get punched. What you do, you’re going to take your head—your neck and head back and that’s kind of the idea here when you’re doing it.

Now, of course, when you’re doing the chin tucks exercise, you don’t want to move your upper body at all so you don’t want to rock like this. You just want to keep everything else still and only do it with the head and neck muscles, yeah? So, that’s what you want to do here and I hope that analogy helps you.

And I can’t emphasize the importance of keeping your spine stretching the whole time because if you start in the slouched position, if you have this rounded shoulder posture here that you’re starting and then you’re doing a chin tucks, it’s not going to be really beneficial at all, right? You’re not going to really be strengthening the front neck muscles and stretching out your back, neck muscles. It’s just not going to be working well. So make sure you have already a pretty good posture that you’re starting from and then you’re just worrying about doing the chin tucks exercise, yeah?

Keep stretching your spine the whole time as you’re bringing your chin in and back because the whole idea here is you’re also training yourself to get back to that ideal posture position where the ear would be over the shoulders, over the hips so that would be all aligned together, and that’s the ideal posture that you’re going for. So that’s why this chin tucks exercise is so effective because it gets that ear back into that position it should be in.

So last time here, you want to bring your head, tuck your chin in and stretch up. And then release and do it again. And chin tuck again. Stretch up as you’re doing it. Keep your chin tucked in. And that’s how you do the chin tucks.

[End of transcript]

How to do a chin stand

Corrective Exercise Specialist (NASM-CES), Certified Personal Trainer (NASM-CPT), Professional Dancer

In this Article

  • Understanding Cleft Chin
  • Causes of Cleft Chin
  • Procedures for a Booty Chin
  • What to Expect

A cleft chin, also called a booty chin, is not a dangerous health condition. Some people with a cleft chin seek solutions for removing the crease in their chin for aesthetic purposes.

Understanding Cleft Chin

Everyone has a chin, and each chin is different. Some chins have a dimple or crease, called cleft chin. It may be prominent or barely noticeable, and it appears in men and women equally. It may be referred to as the “butt chin” or “booty chin” if the crease is significant.‌

The cleft chin is a genetic trait that develops in the womb. Your lower jawbone may have two small, rounded ends that stick out. However, this doesn’t cause a booty chin, and even people without a chin dimple can have the same bumps.‌

Instead, it is the muscles in your chin contributing to a cleft appearance. If the muscles have a separation, it creates a groove in your skin. The visible crease may be larger or smaller based on the degree of muscle separation.

Causes of Cleft Chin

Cleft chins are considered an autosomal genetic trait. This means it is passed down through generations through your DNA. The sequencing for a cleft chin appears in only one copy of a gene.‌

Having one parent pass down this genetic mutation gives you a 50% chance of developing a cleft chin. Men and women have an equal chance of passing down the trait. Sons and daughters are equally likely to develop this. If both parents pass down the genetic mutation, your chances of developing the trait increase.

Procedures for a Booty Chin

If the appearance of your cleft chin bothers you, there are cosmetic options to improve or alter the appearance. These procedures vary in:

  • How permanent the results areВ
  • The invasiveness of the procedureВ
  • Length of your healing time ‌
  • How much the procedure costs

Botox. This type of injection is less invasive, but it also doesn’t last as long as other options. Botox works to paralyze your muscles, relaxing them into a position that makes a cleft less noticeable. Results last for around three months, but Botox is often combined with fillers for more prominent, longer-lasting results.

Dermal fillers. This is one of the least invasive options. A plastic surgeon injects synthetic fillers into the soft tissue under your skin. Your doctor decides how deep the injection needs to go based on the severity of your cleft. The procedure takes only a few minutes and is reversible if you have any negative side effects. You can expect results to last six to twelve months.

Fat grafting. If you want a filler with more permanence, fat grafting is an option. Your doctor uses liposuction to remove a tiny amount of fat from your stomach to inject into your chin. Keep in mind that although it has a high rate of success, this procedure may increase your overall chin size.‌

Genioplasty. This is a chin surgery that is the most invasive option for addressing your booty chin. Depending on the severity of your condition and your desired results, your doctor may modify your jaw bone and adjust your chin muscles. Your doctor may also insert a chin implant for more pronounced results.‌

The results of a genioplasty for cleft chin are permanent. However, it is the most expensive option and has a longer healing time, too. Keep in mind that a very prominent cleft chin may be difficult to change completely while maintaining a natural appearance.

What to Expect

The results of any option may be obscured by swelling immediately following the procedure. Your bone structure and your body’s reaction to the methods may affect your results. If you don’t get the results you expected following an initial procedure, a second one may be necessary. Follow-ups are common, especially when you use fillers.

Even if you feel okay staying active, take time to rest following any procedure. Follow your surgeon’s instructions carefully when you go home. Pay attention to signs of an allergic reaction or complication, which may include:

  • Shortness of breath
  • Chest pain
  • Changes in your heartbeat‌
  • Redness or swelling that increases and doesn’t improve

Call 911 for any chest pain, shortness of breath, swelling in the mouth or throat, or if you have an abnormal heartbeat after your injection or procedure.

Before pursuing any option, do your research and talk to a professional. Ensure that your plastic surgeon is board-certified with experience with chin surgery. Consider consulting with several different surgeons to find the best fit for you. After all, it’s important that you feel comfortable with the person helping you address part of your body.

Show Sources

American Society of Plastic Surgeons: “How to get rid of a cleft chin,” “What results should I expect after chin surgery?”

Malacards: “Cleft Chin.”

National Cancer Institute: “Autosomal Dominant Inheritance.”

How to Track Packages Shipped From China?

Everything is being purchased online these days. You can order something from Amazon and have it almost the same day. The options for receiving anything from clothing to food are almost unlimited, but when you are shipping between countries (cross-border eCommerce) there are different rules and longer wait times.

What is e-commerce? E-commerce is a generic word for all the online shops and marketplace like AliExpress. In the last 10 years, E-commerce has change customer habits and will continue to grow, E-commerce gives you the choice to buy or sell products or services online. Most of these orders will be delivered to a location of your choosing, and cross-border E-commerce is giving to the customer the opportunity to find products that are not available in its country and give the opportunity to the seller to grow its business worldwide

What are e-commerce Delivery Options?

The options for shipping any product depend on where you are located and how much you want to spend to get the item at a quicker rate. FedEx express can generally get you’re your package in 1 to 3 days, but when the package is coming from China you will need to look at additional options.

What e-commerce Options are available for international packages?

China Post is a good option to take if it is available for the item you purchased. They offer many different ways to ship your package and you can get it faster if you pay for it though generally like for EMS China, it takes around 2 weeks to receive a package shipped by China Air to anywhere in the world with some exceptions. If this is too expensive to do, you can ship using a slower method. This usually means it goes by sea transport. This is more cost-effective, but it is also slow and your package can take up to a month or more to arrive.

What kind of Shipping Speed is Available?

  • Registered: This is a type of shipping offered by several countries that provide you a proof of shipping as well as a means to track the package along the way.
  • Unregistered: This option is one taken to save a bit of money. It is an option given to the buyer to not receive the extra tracking information for reduced shipping costs. It may also be done by a buyer automatically.
  • Priority: This option is generally the fastest way to get your package, second only to FedEx Express and it generally takes 1 to 3 business days depending on where the item is coming from. Though with international shipping it can take upwards of a week.
  • Express: This is the fastest and most expensive way to get your package. It can also almost guarantee your package within 2 business days, except during the holidays where more packages are being shipped.

How do you track a package?

There are a number of different websites available to track packages that are being shipped from China. You will need to start by locating the 10 to 22 digit number you receive when your package gets shipped. It should be listed on the confirmation of shipping email or on the profile you used to purchase the item. You can take that tracking number an paste it using the following services:

  • Track you package from China with Ship24

With Ship24 you can use to track your package no matter where it is coming from. They make it easy to search using your tracking number and have a detailed structure showing how your package is traveling. All you need is your tracking number, this one will be saved automatically so you can follow it every day, no account needed! As a seller, if your package has been delivered your tracking information should be updated online to reflect where it was delivered and when. If it is a registered package it might also require a signature which means the name of the person signing for it will be listed as well.

  • China Post This website is the website for China Post. If your package is shipping by China Post, you should track it using Ship24.
  • 17track Another option that provides the same type of service. It also specializes in tracking items from China Post.

Where is my Amazon Order from China?

Every Amazon order has its own tracking number. It is simple to follow the status of your package from ( and following the provided link through your purchase. All you need to do is go to your orders and select the Track Package next to your order link. If your tracking number does not give you the information you want, you can take that number to Ship24 of any of the websites listed above to get more information about the location of your package. Shipping and receiving a package is simple when you have a tracking number. You are able to follow the progress as it makes its way to your door or figures out what went wrong when it doesn’t. As Ship24 is not a courier, for any issues regarding your Amazon order delivery, please contact directly the Amazon seller to ask for more detail.

Tracking parcels from China is a modern convenience of this digital age that ensures that our international deliveries always get where they are going.

Plus, why you should never ignore it

How to do a chin stand

How to do a chin stand

Ah, chin hair. If you’ve spotted (and swiftly plucked) the odd hair sprouting from your neck or chin area, you probably haven’t thought much of it. Most people will grow the occasional unexpected strand in all kinds of areas on their body without it becoming a cause for concern. It’s totally normal.

However, if you’ve noticed excessive or repeated growth of facial hair, or are wondering what on earth is going on with that one stubborn thread that can’t be beaten by your tweezers, there are a number of possibilities to consider.

“Excessive dark, thick, coarse, hair growth in females, which appears in a male pattern, is referred to as hirsutism. This can involve a single or multiple areas, such as moustache and chin area, chest, lower abdomen, back and inner thighs,” explains Elizabeth May, an expert from the Private Skin Laser Clinic in Hampstead.

So why exactly does excessive hair growth happen? “Hirsutism is is generally caused by a hormone imbalance, that is, an increase production in the male hormones called androgens, or an increase in skin sensitivity to androgen,” she adds.

Sound familiar? If you’re worried about your chin hair, or just want to know what’s causing yours, here’s what could be going on behind the scenes…

You have PCOS

PCOS, or Polycystic Ovarian Syndrome, is a condition that affects how your ovaries work, explains Elizabeth. Symptoms include irregular periods, weight gain, adult acne, and fertility problems, alongside excessive hair growth, including chin hair.

If you’re suffering from one or more of these signs and you’re concerned, she encourages you to speak to your doctor about your options. There’s no ‘cure’ for PCOS, as such, but there are treatments that can help to manage the condition, ranging from lifestyle changes all the way through to surgery.

You have Cushing’s syndrome

Elizabeth also notes the possibility of Cushing’s syndrome. It’s far less common than PCOS, affecting an estimated 1 in every 50,000 people, but women are three times more likely to develop it.

What is Cushing’s syndrome, we hear you ask? Well, a syndrome caused by high levels of a hormone called cortisol. In addition to facial hair, it can cause weight gain, stretch marks, skin that bruises easily, and muscle or bone weakness, as well as – you’ve guessed it – chin hair. It can occur as a side effect of taking certain medications, or more rarely, because of a tumour developing inside a gland, so it needs managing with appropriate advice from a medical professional.

You’re getting older

While hormone imbalances and syndromes can be responsible for hair growth in some women, for others, it’s simply a sign of a few more birthdays going by. “There is a natural tendency to get hairier with age, especially post-menopausal,” confirms Elizabeth.

In this instance, your chin hair could just be a fact of life, but it can be worth consulting with your GP to make sure that there’s nothing more serious going on without you realising.

How to do a chin stand

Your weight needs addressing

If your increase in chin hair production has coincided with a noticeable weight gain or weight loss, the two could be related. “Obesity upsets the balance of male and female hormones,” details Elizabeth. As we’ve already learned, your hormones can have a major impact on hair growth.

At the opposite end of the spectrum, she adds, extreme weight loss can cause an increase in fine hairs, like those usually seen in children. This is known as lanugo, and can be an indicator of anorexia, a disorder for which you should always seek the support of an expert.

Your medication is affecting you

It’s rare, says Elizabeth, but certain medications can cause an increase in chin hair growth. Like? “Some chemotherapy drugs for cancer, and some medicines for epilepsy”, she explains.

“Plus, anabolic steroids used illegally in sport and sold in some gyms may increase facial hair if used by women,” she continues. These are class C drugs, and should only be sold by pharmacists with a prescription; if you’re using them without guidance, facial hair may be just one of a range of very serious side effects, from aggressive behaviour and mood swings to blood clots and increased risk of heart attack or stroke.

How to do a chin stand

You’re predisposed to hair growth

“Hirsutism is not hereditary but can be more common in some ethnic groups,” explains Elizabeth. “So if your female relatives have facial hair you are no more likely to be hairy than other women in your ethnic group,” she explains.

Specifically, “it occurs more commonly in women of mediterranean or Middle-Eastern origin. However, in the general population, 10% of caucasian women will experience it too,” she continues.

How do I get rid of chin hair?

Wondering how to remove chin hair once and for all? “ Treatments available for removal of facial hair are varied with markedly different results,” Elizabeth admits. “Physical removal, such as shaving, plucking, waxing, bleaching and hair removal creams, is common and inexpensive but can sometimes irritate the skin.”

Similar (but not the same as) upper lip hair removal options, you have to be more careful with treating your face hair as your skin is more sensitive.

How to do a chin stand

“Medications that have an anti-androgenic action can be used if a hormonal cause is diagnosed,” explains Elizabeth. But, do note here: these are only available on prescription, and range from oral contraceptives to spironolactone.

“Electrolysis is often suggested if the hair is grey, blond, or ginger in colour,” she continues. But, again, there are side effects, and it can sometimes cause inflammation and scarring.

The most effective treatment? “If the hair is coarse and dark, laser is the most effective treatment, inducing a gradual decrease in hair growth, resulting in finer, lighter hair on the face,” Elizabeth concludes.

So there you have it—your complete guide to the causes of chin hair, plus your guide to the best removal methods. Remember, female chin hair is fairly normal, but if it is bothering you, booking an appointment to see a specialist can’t do any harm.

How to do a chin stand

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, DO, University of New Mexico School of Medicine

  • Indications
  • Contraindications
  • Complications
  • Equipment
  • Additional Considerations
  • Positioning
  • Relevant Anatomy
  • Step-by-Step Description of Procedure
  • Aftercare
  • Warnings and Common Errors
  • More Information

How to do a chin stand

How to do a chin stand

Pharyngeal airways (both nasopharyngeal and oropharyngeal) are a component of preliminary upper airway management for patients with apnea or severe ventilatory failure, which also includes

Proper patient positioning

Manual jaw maneuvers

The goal of all of these methods is to relieve upper airway obstruction caused by a relaxed tongue lying on the posterior pharyngeal wall.

Indications for Nasopharyngeal Airway

Spontaneously breathing patients with soft tissue obstruction of the upper airway

Sometimes for dilation and anesthesia of the nasal passage to prepare for nasotracheal intubation

Nasopharyngeal airways are better tolerated and are preferred rather than oropharyngeal airways for patients who are obtunded with intact gag reflexes.

Nasopharyngeal airways can be used in some settings where oropharyngeal airways cannot, eg, oral trauma or trismus (restriction of mouth opening including spasm of muscles of mastication).

Nasopharyngeal airways may also help facilitate bag-valve-mask ventilation.

Contraindications to Nasopharyngeal Airway

Suspected cribriform plate (basilar skull) fracture

Passage of the nasopharyngeal airway into the cranial vault through a disrupted cribriform plate has been reported but is rare.

Significant nasal trauma

Complications of Nasopharyngeal Airway

Gagging and the potential for vomiting and aspiration in conscious patients

Equipment for Nasopharyngeal Airway

Gloves, mask, and gown

Towels, sheets, or commercial devices as needed for placing neck and head into sniffing position

Various sizes of nasopharyngeal airways

Water-soluble lubricant or anesthetic jelly

Suctioning apparatus and Yankauer catheter; Magill forceps (if needed to remove easily accessible foreign bodies and patient has no gag reflex), to clear the pharynx as needed

Nasogastric tube, to relieve gastric insufflation as needed

Additional Considerations for Nasopharyngeal Airway

Two airways, one in each nostril, may be used to improve oxygenation and ventilation.

An oropharyngeal airway may be used concurrently with nasopharyngeal airways.

Nasopharyngeal airways can usually be used even with major facial injuries.

Although topical vasoconstrictors and/or anesthetics are sometimes used, no evidence indicates that they decrease complications or pain.

Positioning for Nasopharyngeal Airway

The sniffing position—only in the absence of cervical spine injury:

Position the patient supine on the stretcher.

Align the upper airway for optimal air passage by placing the patient into a proper sniffing position. Proper sniffing position aligns the external auditory canal with the sternal notch. To achieve the sniffing position, folded towels or other materials may need to be placed under the head, neck, or shoulders, so that the neck is flexed on the body and the head is extended on the neck. In obese patients, many folded towels or a commercial ramp device may be needed to sufficiently elevate the shoulders and neck. In children, padding is usually needed behind the shoulders to accommodate the enlarged occiput.

Head and neck positioning to open the airway: Sniffing position

A: The head is flat on the stretcher; the airway is constricted. B: The ear and sternal notch are aligned, with the face parallel to the ceiling (in the sniffing position), opening the airway. Adapted from Levitan RM, Kinkle WC: The airway Cam Pocket Guide to Intubation, ed. 2. Wayne (PA), Airway Cam Technologies, 2007.

Ideally, you’ll ever be in a situation where you’re forced to physically defend yourself, b ut if that day ever comes you’re better off being prepared—especially when it comes to how to throw a punch. Sure, you’ve seen punches thrown on TV plenty of times, but do you actually know how to throw one correctly?

To find out, we asked a few experts to help us learn the proper method of punching, including the right way of making a fist, the proper way of orienting your wrist, what part of the person you should hit, and what you should do after the punch. The goal is to throw an effective punch without injuring yourself in the process.

Warning: Although knowing the fundamentals of punching is useful, it’s also not enough to properly defend yourself without practicing. It’s definitely not for you to go out and pick fights, but you all should be smart enough to figure this out on your own.

What your hand should look like

When you’re punching, the fundamental thing you should know is that your thumb needs to be on the outside of your fist, between your first and second knuckles on your index and middle finger. “If the thumb is on the inside upon hitting a hard target you will break your thumb,” Aiman Farooq, a second-degree black belt and an instructor of American Martial Arts, tells Lifehacker.

How to do a chin stand

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Along the same lines, Keith Horan, a fourth-degree black belt in Shaolin Kempo Karate, says to make sure your thumb is tucked below your curled fingers, to be out of the way of the impact.

Does Martial Arts Training Actually Help Your Kid Fight?

Since the karate craze of the 1970s, countless armies of kids have punched, kicked, and yelled “hi…

What your knuckles should look like

As for your knuckles, Chris Waguespack, a martial artist in karate and Tae Kwon Do, explains that there are varying schools of thought on whether you should have the knuckles of your index and middle finger out a little farther when punching in order to drive them in farther. Ultimately, he says that this is more of a personal preference issue and you should do whichever feels more natural.

Meanwhile, Horan recommends a linear punch, which most martial artists do, that looks like a “cross” punch in boxing:

[It’s] known as a front punch, or a front two knuckle punch. It is extremely important that you align the first two knuckles in your hand with the bones in your forearm for maximum structure so you don’t hurt yourself. Commonly people will hit with their ring/pinky knuckles and break their hand (known as a boxer’s break) and that obviously impedes your ability to fight.

So why are your knuckles so important in a punch? According to Waguespack, the main reason people hurt their hands when they punch someone is “because they punch with the flats of their fingers instead of their knuckles.” Farooq agrees that you should pay attention to how your wrists look as well:

The part of the fist that should be taking the impact is the flat area between the second and third knuckles. You want to keep your wrist straight while making impact there to maximize the force. The most common mistake I see with newer students is that they are bending their wrists either forwards or backwards and hitting with the top of the hand or the area between the first and second knuckles and the heel of the palm.

Opt for the basic one-two punch

If you’ve seen any boxing movies or played any type of fighting game, you’ll know there are different types of punches thrown with varying speeds and angles. You might be tempted to throw the largest, heaviest punch you can, because you want to finish off your attacker quickly and get out of there, but Pete Carvill, a boxer and boxing instructor, says that’s not the best idea. Instead, he says that you should opt for the basic one-two (also known as the jab-cross) punch because it travels in a straight line and is therefore harder for your opponent to detect.

Additionally, Carvill says that the punch should be thrown from the correct stance, a nd when you’re throwing any punch, he explains that your arms need to stay level with your shoulders:

If you have your chin down and the punch comes out straight, the shoulder will rise automatically and further protect your chin. Throw out the jab but don’t throw it too hard—it’s a range-finder. Then detonate your cross.

Dips are a bodyweight exercise that develops the triceps and other upper-body muscles. The exercise begins when you hold on to parallel bars with your arms straight. You then bend your elbows until your upper arms are parallel to the ground before driving up to the starting position.

Here’s everything you need to know to correctly perform Dips, avoid common mistakes and build bigger and stronger triceps.

How To Do Dips

To perform Dips, you need parallel bars, a dip stand or a dip machine. These devices can be standalone units, combined with a pull-up bar or attached to a rack, as shown in our demo below.

Here’s how to do the exercise.

Step 1: Grasp the parallel bars and hop up so your arms are straight. Lean forward at about a 45-degree angle, bend at the waist so your legs are vertical and pull your toes up toward your shins. Pull your shoulders down and back. Maintain this body position throughout the exercise.

Step 2: Slowly bend your elbows to lower your body into the Dip until your upper arms are about parallel to the ground. Keep your elbows tight to your body.

Step 3: Straighten your arms to drive your body up to the starting position.

Dip Form Mistakes

According to Dr. Joel Seedman , owner of Advanced Human Performance, Dips are one of the most commonly butchered exercise in the weight room. He believes this is because there’s far less info on proper form compared to the Squat, Bench Press, Deadlift and most other exercises.

Dips are commonly viewed as an exercise that you can’t screw up, which is far from the truth. Dips done with poor form are not only less effective, but are highly likely to cause shoulder pain.

Here are the common mistakes that you need to avoid.

Mistake 1: Poor upper-body position

This is the number one mistake people make when performing Dips. Most people lean too far forward, round their back and have forward rounded shoulders. On the flip side, others try to maintain a close-to-vertical torso to more directly target their triceps.

Either form error puts your shoulders in a vulnerable position. There’s a good chance that if you experience shoulder pain during Dips, one of these technique mistakes is the culprit.

The fix requires you to:

  • Maintain a 45-degree angle with your upper body
  • Pull your shoulders down and back
  • Keep your core tight

Mistake 2: Flaring your elbows

Another surefire way to screw up your shoulders is to flare your elbows out to your sides as your lower into a Dip. Some bodybuilders actually recommend flaring your elbows to hit the chest, but the stress placed on your shoulders isn’t worth it.

Similar to Push-Ups or the Bench Press, your elbows should be at no more than a 45-degree angle with your body. This puts your shoulders in a strong and stable position. For Dips, they can even be closer to your torso than when you do a Neutral-Grip Dumbbell Press or Close-Grip Bench Press.

Mistake 3: Messing up your range of motion

Lowering yourself too far puts your shoulders in a dangerous position. Failure to lower enough and you’re only doing a partial rep that won’t fully challenge your muscles.

The key is to find the happy medium between the two. At the bottom of the dip, your upper arms should be parallel to the ground and your elbows should be bent at approximately 90 degrees.

Mistake 4: Weak grip and bent wrists

There’s a tendency for the wrists to bend severely, often causing wrist pain. A poor grip limits muscle activation throughout the rest of the body, impairing stability and reducing the benefit of the exercise.

Throughout an entire set of Dips, try to crush the handles with your hands and maintain strong wrists. If you have trouble with this, spend extra time in your workouts improving your grip strength .

After reading about the mistakes, you can probably conclude that Dips have a tendency to cause shoulder problems, which is especially true if they are done incorrectly. If you have a shoulder injury or you’re an athlete who relies heavily on his or her shoulders, such as a baseball player or volleyball player, it’s best to avoid this exercise altogether.

The Benefits of Dips

Dips are considered an upper-body pressing exercise that primarily build bigger and stronger triceps, but they also hit the chest, shoulders and even the back.

In fact, Dips are one of the best exercises for developing overall upper-body strength and size. Many believe they’re as essential to developing complete upper-body strength as the Bench Press, Pull-Ups and Rows—that is if you can do them with good form and have healthy shoulders.

The triceps and general upper-body strength added by doing Dips will also improve your Bench Press strength. Stronger triceps help you drive through the sticking point (middle portion of the rep) of the press and have a stronger lockout.

Dips Muscles Worked

Dips are an upper-body exercise that focuses on the triceps. However, you can expect them to target your pecs, anterior deltoids and muscles in your back. Even your biceps get a workout because they have to help control the descent.

For the sake of simplicity, we will focus on the triceps, pecs and anterior deltoids.

How to do a chin stand

Dip Alternatives and Variations

Here are three Dip variations that will help you decrease or increase the difficulty of the exercise.

Assisted Dips

Attach a band to the dip machine and place it under your feet. This provides assistance and makes it easier to perform the exercise if you lack the strength to perform it with proper form.

Weighted Dips

If you have mastered bodyweight Dips, it’s time to load up and challenge yourself. A weight vest is the ideal option, but you can also use a weight belt or simply hold a dumbbell between your feet.

Ring Dips

Ring Dips are the most challenging variation, because of the added instability.

Avoid: Bench Dips

Bench Dips involve placing your hands on a bench behind you and bending your elbows to work your triceps. This is a common variation because it’s easier to perform and you only need a bench to do them. Problem is, this setup puts your shoulders in an extremely vulnerable position.

“Bench Dips cause maximal internal rotation and glenohumeral extension, which is a recipe for disaster,” says Tony Gentilcore, strength coach and owner of Core (Boston). “This is particularly problematic for athletes who have a history of shoulder problems or who play an overhead sport such as tennis or baseball.”

Dip Workouts

Here are a few options to help you add Dips to your workouts.

How to do a chin stand How to do a chin stand How to do a chin stand How to do a chin stand How to do a chin stand

On Friday, the Standing Committee of the National People’s Congress, China’s top legislature, voted to update the Anti-Monopoly Law which will come into effect on Aug 1.

According to the revised law, the State should establish a fair competition review system and draft and implement fair competition rules that suit China’s socialist market economy. The State Council’s antimonopoly law enforcement agencies will be in charge of law enforcement, so as to ensure a unified, open, competitive market order.

Strengthening anti-monopoly measures is essential to regulate and properly guide the healthy development of the capital market.

According to the 2021 report on anti-monopoly law enforcement issued by the State Administration for Market Regulation, China dealt with 175 monopoly cases last year, 61.5 percent more than in 2020. It handed out fines of 23.59 billion yuan ($3.53 billion) in total.

It should be noted that strengthening the Anti-Monopoly Law is not meant to prevent enterprises from growing.

On the contrary, it means to ensure the rules are followed so as to create a favorable environment for them.

Monopoly means to expel or limit competition, and it hurts the legal rights of market entities and consumers. When there is only one service provider in the market, the consumer has no other choice but to accept its terms.

The Anti-Monopoly Law is like a set of traffic lights for the market, telling market entities what they can and cannot do. The new version of the law has provided detailed rules for the internet companies so as to guide them to serve society well and obtain legal profits, instead of hurting the whole market environment.

The revised Anti-Monopoly Law will ensure the prosperity of the market.

A lunge is an excellent body-weight training exercise that can help you with your overall health and athletic performance. Specifically, lunges are a popular exercise because they can improve strength, flexibility, and balance.

Here’s what you need to know to achieve the health benefits of lunges and do them with proper form.

Lunges strengthen major muscle groups

“Lunges work multiple larger muscle groups at the same time,” says celebrity trainer Jillian Michaels, creator of The Jillian Michaels Fitness App. “They build lower body strength and help to maintain muscle mass and bone density in the lower body.”

Lunges target the following muscle groups:

In particular, a small study published in 2006 in ACE Fitness found that the forward lunge is one of the most effective exercises for working the hamstrings, gluteus maximus, and gluteus medius. The study found that the forward lunge activated these specific muscles more than body-weight squats, leg presses, and hip extensions.

Lunges can improve balance and flexibility

Lunges are lower body unilateral exercises, which means that they work one leg at a time. The American Council on Exercise says that these exercises are especially helpful at the following:

  • Improving balance
  • Aiding in injury prevention
  • Correcting muscle imbalances
  • Helping with rehabilitation

Since you’re working one side of the body, it causes you to become unbalanced, forcing your body to counteract this to avoid falling. By doing so, you’re working the muscles that help keep you balanced.

“Lunges can prevent injury throughout your daily life and your workouts,” Michaels says. For example, according to Harvard Health, doing lunges, squats, and planks can help prevent back pain, back injuries, and improve posture.

How to do a lunge properly

Proper form is always important when exercising in order to work the correct muscles and avoid injury. According to Michaels, here’s how to do a proper lunge:

  1. Stand with your feet hip-width apart and hands on your hips.
  2. Squeeze your glutes and ensure the front of your hips are facing forward, not to either side.
  3. Then, take a step forward with your right or left leg, ensuring that your feet are still hip-width apart.
  4. Keeping your spine totally straight and perpendicular to the floor, slowly lower your body down toward the ground. Bring both legs into a 90-degree angle with the front knee over the front ankle and the back knee directly under the hip. “Create a straight line from your ear to your shoulder to your hip bone to your back knee,” Michaels says.
  5. Then press back through the front foot to return to the starting position, and repeat on the opposite leg.

In addition, you should avoid these common mistakes:

  • Don’t slouch or curve your back; maintain good posture
  • Make sure your knee is bent properly and you are under control throughout the entire lunge

The American Council on Exercise advises that you should do three to four sets of 15 to 20 lunges per leg. Beginners can start with two to three sets of 10 to 12 lunges per leg.

You can watch the following video to see how to do a basic lunge correctly. This tutorial is courtesy of Stephen Navaretta, a fitness trainer specializing in functional movements and calisthenics .

You can also try these lunge modifications for a challenge:

Curtsy lunges

Curtsy lunges especially target your thigh and glute muscles. Instead of stepping forward, you will step back to your opposite leg, crossing your leg over and bending your knee in one fluid motion.

Reverse lunges

Reverse lunges are the exact opposite of forward lunges. You step back instead of forward. Reverse lunges mainly target your glutes.

Side lunges

Side lunges, or lateral lunges, work the legs’ major muscle groups, including the inner and outer thighs. Instead of stepping forward, you step to the side.

Twist lunges

Twist lunges focus on your core more than the other lunges. Instead of putting your hands on your hips, hold them out in front of you so that they are parallel to the ground. When you bend your knees to lunge, pause and twist your arms to your side, pointing to the left if the right leg is forward, and vice versa.


The benefits of lunges include increasing your flexibility, stability, and strength. They can also reduce your chances of injury throughout your day and while exercising.

Proper form while doing lunges is essential. If you want leaner legs, a toned booty, and stronger quads, glutes, hamstrings, calves, you should include lunges in your regular workout routine.

Analysis: Beijing has held off from backing Russia, raising questions about the extent of any partnership

How to do a chin stand

The UN security council meeting and vote on resolution on war in Ukraine on 25 February. Photograph: Lev Radin/Pacific Press/REX/Shutterstock

The UN security council meeting and vote on resolution on war in Ukraine on 25 February. Photograph: Lev Radin/Pacific Press/REX/Shutterstock

China’s decision to abstain on Friday night at the end of the UN security council vote condemning the Russian invasion of Ukraine may be a source of deep frustration in the west, but it will also send a nervous tremor through the Russian ministry of foreign affairs that China’s protection is not unconditional.

UK-based diplomats, looking at the stance adopted by China in the middle of the week, were expecting Beijing to join Russia in voting against the US-sponsored motion, but in common with the United Arab Emirates and India, it abstained, leaving Russia isolated in deploying its veto power as a permanent member of the security council.

At one level, the vote represents the line of least resistance for China, and can be seen as a reversion to the safety of China’s long-standing support for the inviolability of borders, and advocacy of non-interference in the affairs of sovereign states. But there are tentative signs that China is uneasy at being seen to defend Putin’s methods, and the potential disruption to the world economy.

Putin may have shown his respect for China by delaying the invasion until after the Winter Olympics, but China was not consulted about the invasion. Chinese diplomats ridiculed forecasts of an invasion, and left many citizens in situ. The deeper partnership agreement signed with Russia on 4 February, the opening day of the Beijing Winter Olympics, was predicated on no invasion. China benefits from the existing world order, and finds the instability unsettling. The prospect of Russia being cut out of the Swift payment system may benefit Chinese efforts to build an alternative, but the short-term disruption is worrying.

It was noticeable, for instance, on Friday that Russia offered high-level talks with Ukraine in Minsk, albeit on unacceptable terms, after a conversation between Putin and President Xi Jinping.

Before the vote, the Chinese foreign minister took three calls from the foreign secretary Liz Truss, the EU foreign policy chief Josep Borrell, and Emmanuel Bonne, diplomatic counsellor to President Emmanuel Macron. China said in those calls it reiterated its support for non-interference, and the UN charter, but also expressed sympathy with Russia’s sense that it was threatened by Nato’s five successive rounds of expansion.

But even if China contorts itself by stubbornly refusing to describe Putin’s actions as an invasion, it has edged closer to including Russia in its criticism.

China on Friday emphasised that “it is absolutely imperative that all parties exercise necessary restraint in order to prevent the situation in Ukraine from deteriorating or even getting out of control. The safety of ordinary people’s lives and properties should be effectively safeguarded, and in particular, large-scale humanitarian crises have to be prevented.”

Ukraine, it said, should be a bridge of communication between the east and west, not the frontline of confrontations between major countries. That, by implication, suggests China would favour Ukraine being a neutral state.

The risk for Russia is that if it descends into pariah status, it will be left as a supplicant rather than a future partner with China. Within 10 years, Europe will have freed itself from dependence on Russian gas and oil – that has become a matter of urgent imperative in Rome and Berlin. Russia will be reliant on China as a customer.

There is a further danger for Russia. China prides itself on its influence in Africa. All the African representatives on the security council voted against Russia. The Kenyan ambassador did so by insisting that he had opposed previous western military interventions.

Further wider tests of African opinion are imminent.

Washington wants Russia’s culpability to be tested further before the 193-member general assembly at which all members vote. A broad alliance is forming behind Ukraine’s cause. In a debate on Wednesday countries from Guatemala to Turkey to Japan condemned Russia’s embrace of the separatist self-proclaimed republics, or voiced support for Ukraine.

In 2014, after the Russian capture of Crimea, the general assembly adopted a resolution declaring Russia’s referendum in Crimea invalid. It received 100 votes in favour, 11 against and 58 abstentions, while two dozen countries didn’t vote. The issues will be slightly different if there is a further vote, but the invasion has been more overt than 2014, social media more pervasive and China, its status growing on the world stage, finds it less easy to hide. With greater power perhaps will come greater responsibility.

Fun fact: your cat probably hates the way you’re currently petting them.

What’s the best way to stroke a cat? Answer: probably not the way you’re doing it. Although you may think petting is a proven way to bond with your moggy, there’s no guarantee they’ll enjoy this physical contact.

As Dr Lauren Finka, cat behavioural expert from Nottingham Trent University, explains: “Although some cats certainly do like a lot of petting, lots of them probably don’t want to be stroked the way that we would usually prefer to do it. They’re probably just very tolerant of it because of the benefits a relationship with you bring – think of all the food, treats and attention you give them.

“When it comes to petting, it’s best to remember that cats as a species aren’t inherently social or tactile.”

In short: if you suspect your cat only puts up with your fondling to nab another bite of dinner, you’re probably completely right. Particularly if you’re consistently touching their back end.

“Granted, we know limited amounts about this from a scientific perspective. Although people often think cats like being stroked at the base of their tail, research suggests that this can actually produce the most negative behavioural responses from cats,” says Finka.

Alongside the lower back, Finka advises staying away from the belly, with your cat having evolved to keep this area protected. A cat’s vital organs are exposed at their navel, so they’re likely to see touching in this area as a threat.

Read more about the science of cats:

“With this said, there is a lot of variability in what cats enjoy. This is based on their personality, but also their early experiences. Cats that are well handled and socialised by humans from a young age ­– particularly during the ‘sensitive’ period of two to eight weeks of age – are usually more likely to enjoy handling,” says Finka.

“However, just because you have a friendly cat doesn’t mean they love being mollycoddled and squished. Even if a cat is meowing and rubbing against you, it doesn’t mean they’re fine with any sort of handling. You need to pay attention to their body language.”

How to do a chin stand

So, what subtle signs of annoyance – or, as feline behavioural experts call it, “negative arousal” – should you look out for? “When annoyed, cats might very sharply turn their head towards our hands. Or they may turn their heads to look at us. They might also simply freeze or stop actively encouraging the interaction (such as stop purring)” says Finka.

“Normally, when they’re doing this, they’re going to have ears that are not pointing directly forward – they might be slightly rotated or flattened.

“You may also notice nose licking, head shaking, alongside a sudden burst of grooming or rippled fur. A moving tail (either thrashing or twitching) held horizontally or close to the ground is also usually a negative sign (while a vertically raised tail is normally associated with ‘positive arousal’).”

“These relatively subtle indicators are happening quite often in many cats I observe being touched, but people usually tend to not focus on them – or misinterpret what they actually mean.”

What is the best way to stroke a cat?

As you might have guessed by now, there’s a lot you can do wrong when stroking a cat. However, there are areas where friendly cats may be most likely to enjoy being petted: around the face – predominantly, the cheeks, the base of the ears and under the chin.

“This is probably because these areas of the face contain a lot of skin glands that produce scent,” says Finka. “Cats are very motivated to use these areas to spread their scent, so these regions probably intrinsically feel quite nice to be stimulated.”

Of course, your cat, being the absolute weirdo it is, may also enjoy being stroked in other areas. If in doubt, looking for “positive arousal” signals: purring, rubbing against you, kneading and gentle tail waving side-to-side are all good signs.

Overall, when it comes to stroking your cat, it may be best to consider Finka’s petting guidelines (currently being researched for the benefit of felines at Battersea Dogs and Cats Home).

And you’re not going to believe the acronym it follows…

C: Provide the cat with choice and control during the interaction.

  • Gently offer your hand to the cat, allow the cat to approach you, and let them choose if they want to interact or not.
  • If the cat wants to be touched, they will rub against you. If they don’t make contact, avoid stroking the cat.
  • Allow the cat to control how much you stroke them. If stroking the cat, briefly pause every 3-5 seconds to ‘check in’ with the cat – when you stop stroking them, do they rub against you to ask for more? If not, they may be ready for a break.

A: Pay attention to the cat’s behaviour and body language; the following are also signs that the cat may need a little break:

  • They go a bit still and stop purring, leaning in for strokes or rubbing against you
  • The cat moves away from you
  • Their ears become flattened or rotate backwards
  • They shake their head
  • The fur on their back appears to ripple
  • They lick their nose
  • They go a bit still, and stop purring or rubbing against you
  • They sharply turn their head to face you or your hand
  • They suddenly start grooming themselves, lasting only a few seconds

T: Think about where you’re touching the cat.

  • Most friendly cats will prefer being touched under their chin, around their cheeks and at the base of their ears, so try to stick mainly to these areas.
  • Avoid the base of the tail and tummy, and be cautious then touching the cat’s back, legs and tail – pay close attention to their body language to see if they appear comfortable.

Follow this guidance and, who knows, your cat may come to truly love you. Well, enough to cross your off their lengthy ‘humans that must be destroyed’ list anyway.

About Dr Lauren Finka

Dr Lauren Finka is a cat behavioural expert from Nottingham Trent University. She has over a decade’s experience working academically with felines.

Finka is also a specialist consultant for Battersea Dogs and Cats Home and also works with International Cat Care (ICatCare) and International Society for Feline Medicine (ISFM) on various behaviour and welfare projects.

Putin and Xi have said the bonds between their two countries have ‘no limits’ but what does this mean in practice?

How to do a chin stand

Vladimir Putin and Xi Jinping said there were ‘no “forbidden” areas of cooperation’. Photograph: Alexei Druzhinin/AP

Vladimir Putin and Xi Jinping said there were ‘no “forbidden” areas of cooperation’. Photograph: Alexei Druzhinin/AP

How close are China and Russia?

Under the rule of Xi Jinping and Vladimir Putin China and Russia have become increasingly isolated from the west – and closer to each other.

Russia’s invasion of Ukraine came just days after Xi and Putin cemented a significant partnership on the sidelines of the Beijing Winter Olympics – the first in-person, bilateral meeting Xi had attended since the pandemic began.

A joint statement from the two leaders said the bonds between the two countries had “no limits” and there were “no ‘forbidden’ areas of cooperation”. It called on the west to “abandon the ideologised approaches of the cold war”, and expressed support for each other’s stance on Ukraine and Taiwan.

Analysts say that the leaders believe they are stronger united.

“Beijing’s rationale for the China-Russia relationship is that both countries confront a hostile west and both will be better able to withstand western pressure by standing together than apart,” says Ryan Hass, a Brookings Institute scholar on China and Asia. “Without Russia, the thinking goes, China would be alone to deal with a hostile west determined to obstruct China’s rise.”

“It’s worth bearing in mind that China and Russia do not have perfectly aligned interests,” says Hass. “China has a lot more to lose … than Russia. China sees itself as a country on the rise with momentum behind it. Russia is essentially fighting the tides of decline.”

Did China know about the invasion of Ukraine in advance?

The timing of the partnership signed between Russia and China has raised questions about what China’s government knew of the invasion. Some analysts and US officials have suggested it was likely Beijing knew of the Russian plans for Ukraine but not the extent of them, and was caught somewhat by surprise. Beijing denies this. In the Washington Post on Wednesday, China’s ambassador to the US said any assertions it “knew about, acquiesced to or tacitly supported this war are purely disinformation”.

One of the first signs that there might be limits on the partnership came on 25 February, when China abstained from voting on a UN security council resolution which would have deplored Moscow’s invasion of Ukraine. Russia used its veto power to quash the resolution but China’s decision to not actively support the veto was reportedly seen as a positive sign by western officials.

Dr Courtney J Fung, an associate professor at Macquarie University and associate fellow at Chatham House, says China wants recognition as a responsible major country, but is applying this selectively when it comes to the invasion of Ukraine. “China focuses on second order issues that result from the Russian invasion – like humanitarian aid, civilian protection, evacuation – and while these are of course important concerns, China is sidestepping efforts for it to mediate or resolve the crisis itself.”

What has China said about the war?

China’s government and state apparatus are mostly not referring to it as an invasion or a war, although official English-language readouts of bilateral phone calls by Xi and foreign minister Wang Yi included the word “war”. It is instead usually referring to it as a “situation”, a “crisis”, or sometimes a “conflict”, and has emphasised a “complex historical background and context”. It has expressed support for both Ukraine’s sovereignty and Russia’s “security concerns”.

Speaking to media after the annual “two sessions” meeting last Friday, Premier Li Keqiang said China was “deeply concerned and grieved” over the conflict.

“On Ukraine, indeed the current situation there is grave,” he said. “The pressing task now is preventing tensions from escalating or even getting out of control.”

Beijing has sought to present itself as neutral, and signalled it could act as a mediator, but Chinese media have amplified Russian propaganda and conspiracy theories. Government spokespeople have also promoted an anti-western narrative, blaming the US and Nato for inflaming tensions.

Standing. It’s just something you do, right (like breathing )? The truth is, there’s a perfectly aligned and balanced way to stand. and the imbalanced way many of us do.

Good posture helps relieve and prevent pain , improves your attitude , and also positively affects your brain . Even if you don’t think you’re guilty of the worst posture mistakes ( hunching your shoulders or rounding your back), you might be missing one key part of standing properly: complete balance.

AZ Central notes that starts with the feet, your base of support:

To stand upright, you must balance your body over your feet. Your spine should be aligned over your pelvis, with your weight evenly distributed between your feet. Many people stand with more weight over one foot or with their weight over only part of their feet. While standing, become aware of your feet. You should feel even pressure on the balls of your big toes, little toes and heels. This is the tripod of your foot. If you feel more pressure on one of these points, you are not in alignment. Relax your toes and knees and adjust your weight so the tripods of both feet feel equal pressure.

Putting too much weight on one foot, leaning too much forward, and even turning your feet outward or inward while standing (they should be pointing forward) could mess up other parts of your body. Do this for too long (for example, at a standing desk or if you stand a lot on your feet), and it’s a hard habit to correct.

You can test the other parts of your posture against a wall , but don’t neglect the balance over your feet too.

Weight Training For Dummies

The standing calf raise exercise targets your calf muscles, particularly the larger, outermost muscle that is responsible for the shape and size of your calves.

Performing the standing calf raise

Follow these steps to perform this exercise:

Stand on the edge of a step.

Or, if you have a step-aerobics platform, place two sets of risers underneath the platform.

Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge.

Rest your hands against a wall or a sturdy object for balance.

Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.

Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.

How to do a chin stand

Tips for doing the standing calf raise

Keep these tips in mind as you perform this exercise:

Lift as high as you can onto your toes and lower your heels down as much as your ankle flexibility allows.

Push evenly through the entire width of your foot. Don’t push off from your big toe or the outside edge of your feet.

Gym alternative: Toe press on the leg-press machine

Perform a toe press on the leg-press machine at your gym as an alternative to using dumbbells for this exercise. Follow these steps to perform the toe press on the leg-press machine:

Lie on the leg-press machine with your shoulders snugly underneath the pad.

To lift the weight stack, straighten your legs completely, and carefully walk your feet down the foot platform until your heels hang off the end.

Keeping your legs straight, rise up on your tiptoes as high as you can and then lower down until your heels are below the level of the foot plate.

After you complete all the reps, carefully walk your feet back to the center of the foot plate before bending your knees and lowering the weights.

The foundation of all standing poses, Mountain Pose makes a great a starting position, resting pose, or tool to improve posture.

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Photo: Andrew Clark; Clothing: Calia

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Though Tadasana (Mountain Pose) might seem simple, it is actually a deeply vital foundational pose for your yoga practice. It is considered the baseline for the many other standing poses in yoga, so correctly learning this posture is essential.

There’s actually a lot to pay attention to in this seemingly straightforward pose. In Tadasana you stand upright with your feet facing forward parallel to each other. Your hips, knees, and ankles should stack evenly over one another. Check the position of your pelvis. Is it level with the tailbone in a neutral position following the natural curve of the spine? Because this pose requires you to keep the shoulders open and down, away from the ears, it serves to improve posture. The empowering nature of Tadasana also enhances stability and promotes self-esteem and inner strength.

“I used to get into Tadasana pose without really thinking,” says Yoga Journal contributing editor Gina Tomaine, “But once I dug deeper into my yoga practice, I realized there were so many minuscule movements I needed to be aware of in order to truly embody this pose: bringing my shoulders down, pulling my shoulder blades toward my spine, softening my knees. What had once been a simple beginning stance became, for me, a physical embodiment of inner stability, peace, and intentionality in my yoga practice and my life. Now it’s one of my favorite poses.”

Mountain Pose basics

Sanskrit: Tadasana (tah-DAHS-anna)

Targets: Full body

Why we love it: “On the outside, Mountain Pose looks extremely simple, but internally the muscles are active, strong, and working hard. These three reminders help me initiate a firm Mountain Pose every time: Root through all sides of the feet as if I am grasping the ground with my ‘yogi toes.’ Externally rotate the quads aligning the knees and hips. Elongate from the pelvis through the top of your head. I notice where my body is tugging from stress or lack of movement. I notice when my mind is not present by how tight I’m clenching my mouth. Over time, I have learned that the best way to think of Mountain Pose is to be mindful of the muscles that should be engaged and strong, but be extra mindful of the areas that should be tender and soft.” —Stephany McMillan, founder of Rise and Flow Yoga in Greensboro, North Carolina.

Become a member today to access Yoga Journal’s comprehensive Pose Library, which blends expert insights from top teachers with video instruction, anatomy know-how, variations, and more for 50+ poses, including Mountain Pose. It’s a resource you’ll return to again and again.

Pose benefits

Mountain Pose acts as the foundation for other poses. Mentally, it tests your focus and concentration. On a physical level, it improves your posture, strengthens your thighs, knees, and ankles, firms your abdomen and buttocks, relieves sciatica, and reduces flat feet.

Mountain Pose: Step-by-step instructions

Teaching Tadasana

These tips will help protect your students from injury and help them have the best experience of the pose:

  • Advise your students to be mindful of any unwitting tendency to round their shoulders or stand with a collapsed chest. But neither should they be ramrod stiff. Instead, focus on standing tall—pull your shoulder blades together at your back, soften your shoulders away from your ears, and lift up through the top of your head.
  • Remind students to keep feet pointed straight ahead and to stand strong in all four corners of the feet. Watch them for pronation or supination—rolling the feet in toward the arch or toward the outer edge of the foot.
  • Advise students to avoid locking the knees out in this posture, and to continually soften their knees as they breathe in and out.

Beginner’s tips

Your stance is extremely important. To begin with a balanced Mountain Pose: Place your feet where they naturally fall when you walk forward, and leave a few inches between them. Keep your hips and knees facing forward.

Try to gently activate your core to keep your stance strong and retain the pose’s integrity, and prevent yourself from locking your joints.

Variation: Mountain Pose with feet hip-distance apart

If you experience tightness in your low back or prefer a more stable base, try this pose with your feet hip-distance apart.

Preparatory poses

Tadasana is a prep pose for any standing asana. To prepare for this pose bring attention to breath, grounding, and alignment.

As with climate change, both mitigation and adaptation are needed to tackle air pollution in China

How to do a chin stand

A traffic police officer standing on an expressway is barely visible due to hazardous pollution levels, in Hebei province, China, 26 November 2014. Photograph: Diego Azubel/EPA

A traffic police officer standing on an expressway is barely visible due to hazardous pollution levels, in Hebei province, China, 26 November 2014. Photograph: Diego Azubel/EPA

To adapt or to mitigate? That is the question that faces governments and industries across the globe as the impacts of climate change and pollution become ever clearer. It turns out, we will need to do both. The longer we allow pollution to be freely emitted, the fewer and more expensive will be the choices remaining to us.

Pollution adaptation can take many forms, but it generally means dealing with a pollutant after it has been emitted, or it can mean changing infrastructure to make it more resilient to heavy rains, floods, or more intense storms.

One great example of adaptation is being developed in Hong Kong and elsewhere in Asia by a major engineering company (Arup Engineering) and the CSR arm of a Hong Kong property developer (Sino Green). Arup and Sino Green are dealing with the environmental problem of localized airborne pollution.

In many parts of the world, airborne pollution levels are very high and can be elevated for long periods of time. These high levels of pollution can pose health problems to people and animals, particularly people with other health problems or those who are young or the elderly. In some cases, the airborne pollution levels can be at high levels for 8,000 hours (90%+) in a single year.

There are many sources of pollution; for Arup Engineering, whose East Asia headquarters is in Hong Kong, much of the pollution is from nearby heavy industries across the border in mainland China and from vehicle emissions. At other locations, high levels of airborne pollution may be caused by burning of wood or dung for fire, slash-and-burn agricultural practices (particularly for countries near Indonesia), or from other causes. But, regardless of the cause, companies such as Arup are trying to find ways to reduce human exposure even when the airborne pollution levels are high.

Arup is embarking on an effort to provide filtered air zones for people who are street side, perhaps waiting for public transportation. Much like a bus stop, the proposed structure (called City Air Purification System) provides clean air flow to create a cocoon around bystanders, shown in the following photograph.

How to do a chin stand

Dr. Jimmy Tong (right) and colleagues from Sino Group. From right to left, Mr. David Ng, Executive Assistant to Chairman, Mr. Daryl Ng, Executive Director, and Mr. Vincent Lo, General Manager, showcasing a patent-pending clean-air stand in Hong Kong.

The stand is able to accommodate approximately 20 people and washes them with filtered air, protecting them from particulates from passing traffic. The company has shown by both experiment and by numerical simulation (similar to a climate model), that the occupants breathe significantly healthier air.

Not only is the Arup/Sino Green structure very energy efficient, but by providing clean air to residents, it is possible to counteract the deleterious health effects on the human body, particularly the respiratory and cardiovascular system.

How to do a chin stand

An installed Arup/Sino Green clean-air stand in Hong Kong.

I asked the lead inventor, Dr. Jimmy Tong (with whom I worked in the past) about this project. He told me,

The system tested in Hong Kong had demonstrated an effectiveness of reducing particulate matter by 30–70%, and the system is moving to Beijing, China for further testing. Its success could also have huge effects when used in other cities around the world struggling with air pollution.

My view is that it is always better to deal with pollution by reducing the emissions. Adaptation is more expensive and less certain than mitigation. However, when the will to mitigate is not found, adaptation is the only plan B. Arup/Sino Green’s device is a bit of a window on the future to local solutions for a global problem.

Disclaimer: I have no financial interests in Arup Engineering nor Sino Green or in any of their products or services.

So, you want to know more about these bad boys, ™ , ®, ©?

You came to the right place! Go on reading!

™ – stands for a trademark;

® – stands for a registered trademark;

That’s so you can easily copy and paste tm, R and C.

I want to use ® in my text. How do I write it?

That’s extremely easy!

  1. Copy ® from this page and then paste the registered symbol into your document;
  2. Press and hold ALT then press 0, followed by 1, 7, 4. You will get ®. For MacBooks, press R while holding the Option key (ALT).

Awesome! How to get the ™ and © symbol?

  1. Copy © or ™ from this page and then paste the copyright or trademark sybmol into your document;
  2. Press and hold ALT+0153 for the tm symbol ™ or ALT+0169 for the copyright symbol c ©.

Great! When I have these symbols printed, why do I need them?

That’s a great question! We have the reply right below.

How to do a chin stand

TM™ Symbol

(also SM℠ Symbol) This symbol is used to inform others that you think that the word is your trademark. In some countries, this will give you common law rights. Good examples are the USA, UK, New Zealand, Australia, Canada and some other countries.

However, it does not mean that the mark is officially protected and that you can sue anyone for misusing your trademark in this case.

SM℠ is used when you sell services and not physical products. It’s not incorrect to use tm symbol ™ if you sell services though. But it is incorrect vice versa. Normally, ℠ is used when you are extremely boring and want to make sure that everyone knows that you sell only services.

Is using ™ Symbol protect your trademark?

It will grant you common law rights in some countries. But in other 180 countries, it will give you absolutely no protection.

Can I use ™ Symbol anywhere I want?

You won’t get sued for this if that’s what you mean. Using ™ doesn’t normally qualify as a false trademark claim. So™ you™ can™ use™ it™ as™ you™ wish™. That’s not as smart as it may look like though.

The R Symbol ®

How to do a chin stand

Usually, using ® means that your trademark is registered in a country. In some countries, however, its use is non-regulated and you can apply it even to unregistered trademarks (Canada is an example). But we do not recommend doing so as this might confuse customers.

In 99% of countries, this symbol stands for word REGISTERED, when your trademark is 100% officially registered. Not pending, not published, not applied for, but registered! Also, this symbol is known as the rights reserved symbol or all rights reserved.

In these countries, if you use the R symbol when your trademark is not registered, you can get into trouble as this is illegal.

Stay safe, use R only when your mark is Registered.

Where should I place my hard-earned ® sign?

The top right corner of your trademark is a perfect place for it. Also, you can put it at the end of your trademark. Bonamark® – that’s an example.

My trademark is registered in China (or any country abroad), can I use the ® in the US?

No, don’t do this! Trademarks are territorial, a registered mark in China does not grant you right to use the R symbol in the USA. That’s may be considered a false trademark claim.

Can the ® symbol be a part of my trademark when I apply for it?

No, you should delete it from your logo when applying. This symbol is unregistrable, no one can get an exclusive right over the ® symbol. This applies to ™ and © as well.

The C Symbol (copyright) ©

How to do a chin stand

It won’t help. TM is for trademarks, © for your creations.

At the time of writing (June 2021), China’s borders are still closed to most international travelers. We’ve updated this article for those already in China and, if you’d like to be notified when we know more about the borders reopening, please sign up for our newsletter. We’ll make sure you’re the first to hear when anything changes.

How to do a chin standHow To Travel Domestically In China: Green Codes and Health Kits in China’s COVID-19 Response

As a foreigner in China, you’ll have heard about the green travel Health Code. You’ll know it’s your ticket to traveling around China, to taking a flight or train and staying in a hotel but, if you didn’t leave your city last year, you may not have used it. If you’re considering traveling this Spring, here are our tips for preparing before you leave.

First thing, make sure you’ve got the English version of the Health Code app downloaded (or the WeChat or AliPay alternatives). This app was designed specifically for foreigners living in China and international visitors. Although some of you may be able to use the previously released WeChat and Alipay apps, other foreigners could not, potentially because their English names were too long. The updated system is purpose-built to recognize foreign names and passport information.

To download, either in your app store or within WeChat or Alipay, copy ‘国家政府服务平台’ (guo-jiazheng–fu–fu–wu-ping-tai) into the search bar. Once installed, tap ‘Health Code Traveler Version’ (as pictured above) and follow the instructions to register. Once completed, your traveler information should be updated automatically within 12 hours.

Registering for a Green Code using WeChat or Alipay

In 2020, and now 2021, it’s all about that green Health Code!

The built-in mini-programs are all about tracking where you have been. Upon registering, you will be asked a series of questions, including your whereabouts for the last 14 days and if you’ve had COVID-19 symptoms. Alternatively, if you use the WeChat Health Kit mini-program, you just need to enter your name and passport number, then upload a picture of your ID (all in English!). Based on your answers, and whether you’ve been in a high-risk area or in close contact with a confirmed COVID-19 case, you will be given a colored QR code: red, green, or yellow. You’re looking for that magic green code that says it’s ok to travel.

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If you have been inoculated by a Chinese COVID-19 vaccine, the app will display details of your latest vaccination status, including the name of the vaccine and the dates of your immunization. This may vary depending on the province where you’re registered.

Traveling to Different Regions and Provinces

Even though the green code is an officially sanctioned ‘okay to travel,’ different cities and provinces issue their own codes. So, before you travel anywhere outside your region, you need to apply for a green code at your intended destination. Sometimes this is as easy as clicking through a few screens, other times it can take up to 48 hours to be approved. Plan ahead. Additionally, some provinces and cities are requiring travelers to undergo a COVID-19 test before traveling.

We are here to help. While getting the most up-to-date information on regulations in each region isn’t always easy, we can assist and guide you through overcoming any challenges you may encounter traveling domestically. Once you’ve selected your destination(s) it’s generally easiest to ask hotels from those different cities to send you codes for that particular city to scan and complete before you arrive. If you’re traveling with WildChina, we’ll send you everything you need.

Regulations and screening can be especially tough on foreigners in some instances, even if you’ve been in China the entire time. But, don’t let that deter you from experiencing this beautiful country. When you’re ready to travel make sure – at a minimum – that you have your health code ready, a valid copy of your ID, and a mask and hand sanitizer to hand. As mentioned, some cities do require a COVID-19 test as well.

As we all know, regulations can change at any time, so we do recommend getting a COVID-19 test before you travel, even if there aren’t specific regulations in place. Please feel free to send us a direct message for up-to-date information at any time.

Traveling with Children in China

If you’re traveling with children, just click on the ‘Add Family Members’ button you’ll see at the bottom of your screen and you can connect them to your account.

As always, we are committed to helping you explore China safely and responsibly. Our commitment to you is to help you avoid crowded sites and help you spread your footprint in order to positively support local economies. We want to make sure your travel experience is safe and beneficial not only for you and your guides but also for the communities you visit.

All of our guides, drivers, and travel designers have been specially trained to be aware of all risks and safety precautions, as well as being able to take charge of any unexpected changes in your itinerary should they happen.

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For regular updates on travel around the country, see our Travel Advisory page.