Kids are generally not conscious of things like their posture, clothing and other habits. They have to be constantly reminded not to slouch and do things that can end up hurting them. Good posture is very important for kids, it not only allows them to look confident, but it also helps them avoid injuries, bone misalignments or any other issues.

Many things can affect their posture - injuries, weak muscles, and even their genes can play a role. But what kids do every day matters a lot as well. Sitting hunched over while playing video games, carrying a backpack that's too heavy, or getting hurt during sports can all make their posture bad. Good posture helps kids avoid pain and enjoy activities. So, it's important to help them learn good habits when they are young.

Here are some yoga poses that can help your child fix their bad posture and ensure a good foundation for them to grow.

Bridges Pose

This exercise makes the muscles in the bottom and lower back strong. Strong muscles help kids stand up straight. Have your child lie on their back with their knees bent. Then, tell them to slowly lift their bottom off the floor. Make sure they breathe in while lifting and breathe out while lowering. You can make it fun by having them count out loud or blow air while they lower their bottom. This helps them learn to control their muscles.

Mountain Pose (Tadasana)

This pose is like standing like a mountain, strong and tall. It teaches kids how to stand with their bodies in a good line. Start by standing with feet flat on the floor, like roots going into the ground. Feel the weight evenly spread out on both feet. Then, tighten the muscles in the legs, and make the spine grow tall, like the trunk of a tree.

Cobra Pose (Bhujangasana)

This pose is like a cobra lifting its head, and it helps open the chest and make the back stronger. It's a bit harder than some other poses, so kids should be careful. To do it, start by lying on the stomach, then slowly push up with the forearms. Lift the chest off the floor, like a cobra rising up. It's important to go slowly and stop if there's any pain in the back.

Downward-Facing Dog Yoga Pose

This yoga pose helps stretch and strengthen many muscles. It helps the core, hips, and shoulders. Have your child start on their hands and knees. Then, tell them to lift their hips up and back. They should make a shape like an upside-down "V". Tell them to hold this position for a few seconds and remember to breathe normally. This pose helps them become flexible and strong.

Bow Pose (Dhanurasana)

When done correctly, this yoga pose can help you fix bad posture and strengthen your back and chest muscles. Imagine your body making the shape of a bow. To do this pose safely, it's important to warm up your body first. This helps prevent any injuries. Bow pose is powerful for improving posture, and helping to open up the chest and shoulders.

We have all seen people who are naturally good at any sport they pick. While anyone can practice sports and get better, there is a question of whether the other people who play better are ‘gifted’ or are they doing things differently. The answer could be both! There are certain people who are naturally better at sports, and research has shown that there is a simple sign that may indicate the same.

Take a look at your hand right now. Is your ring finger longer than your pointer (or index) finger? If it is, new research suggests you might have a natural gift for sports. Published in the American Journal of Human Biology, the study looked at many smaller studies, found that people whose pointer fingers are shorter than their ring fingers (this is called a lower 2D:4D digit ratio) tend to have better endurance and exercise tolerance tougher and longer workouts better.

This research is thought to be the most complete study so far that connects finger length to how well people can exercise and perform in endurance activities. One expert from the study explained that if you have this lower digit ratio, you're more likely to do well in sports that need a lot of stamina, like long-distance running, biking, rowing, or team sports that require a lot of energy. This finger ratio could even be a cheap and easy way to check someone's basic heart and lung fitness.

Study Found About Fitness and Finger Length

The researchers looked at 22 different studies that included over 5,000 people from 12 countries. They specifically checked how the lengths of people's pointer (2D) and ring (4D) fingers were related to how fit their heart and lungs were. This included how well their bodies used oxygen during hard exercise and how long they could work out before getting tired.

The results showed that people with a lower 2D:4D ratio (meaning their pointer finger was shorter than their ring finger) had better exercise tolerance and could keep going longer. However, this finger ratio didn't seem to be linked to other athletic abilities, like how much oxygen their body could use overall.

Can Finger Length Predict Other Things About Your Health?

Other studies have also connected finger length ratios to different traits, like being more physically aggressive or more competitive. The lower 2D:4D ratio has also been linked, though not strongly, to other signs of being good at sports, such as having a stronger grip, being able to sprint faster, and having more explosive power. Some research suggests this link is stronger in men and in sports that need a lot of stamina or sudden bursts of power.

A few studies have even found that people with lower 2D:4D ratios have bigger jumps in the hormone testosterone during tough exercise, which might help them deal with discomfort. Also, top athletes often have lower 2D:4D ratios than people who aren't athletes. However, experts point out that this isn't true for every sport, and the effect is usually small.

Other scientists, however, question how much finger length really matters in sports. They believe it's unlikely that finger size can truly predict someone's ability to endure. Most of the research on finger ratios has only shown connections, not direct causes. More studies are needed to clearly understand why these links exist and if they have any real use in finding talent or in athletic training.

What definitely does improve your fitness, according to experts? Training. Regular exercise, both cardio and strength training, can hugely improve your heart and lung fitness. It's much more likely that your training will affect your performance than your finger length.

If you’re aiming to improve your running speed and endurance, it may be time to shift your gaze — quite literally. A new study suggests that narrowing your focus while running, especially as you near the finish line, can help you move faster and push harder.

The research, published on June 25 in the journal Personality and Social Psychology Bulletin, looked at the performance of nearly 1,600 runners across six separate studies. Conducted by researchers from Rutgers University, New York University, and Creighton University, the findings point to a low-cost and highly effective strategy known as “attentional narrowing.”

Put simply, runners who directed their gaze straight ahead — instead of looking around — not only moved faster but also exerted more physical effort.

Attentional Narrowing: What the Science Says

“The findings offer a low-cost and simple way to improve running performance — merely by adjusting how we direct our attention,” said Dr. Shana Cole, associate professor of psychology at Rutgers University-New Brunswick.

In the study, both elite and casual runners were surveyed and tested. Some participants were asked to maintain a narrow focus throughout their run, while others were instructed to shift their attention only in the final stretch. The races varied between 400 meters and one mile, but the result was consistent: those who fixed their eyes on a single point ahead — like the finish line — ran faster and registered higher heart rates, indicating increased effort.

“Looking at one spot ahead of you — rather than around you — can help you keep going,” added lead author Emily Balcetis, associate professor of psychology at New York University.

Co-author Corey Guenther, psychology professor at Creighton University, emphasized that the mental strategy doesn’t just correlate with better results — it causes them. “The studies show that narrowing attention isn’t just correlated with performance. It actively enhances it,” he said.

Why Running Is Already Good for You

This simple mental tweak could make running even more beneficial — and that’s saying something. Running is well-known for its wide-ranging health perks. According to a 2019 study published in the British Journal of Sports Medicine, even small amounts of running (as little as once a week) are associated with a significantly lower risk of death from all causes, including cardiovascular disease and cancer.

Running also helps with weight control, strengthens the heart, improves sleep, and releases endorphins — the feel-good hormones — which help reduce stress and anxiety. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults, and running is a quick and efficient way to meet that goal.

The Takeaway: Pick a Spot and Go for It

The study findings offer a practical, science-backed takeaway: when running, particularly in challenging stretches, resist the urge to look around. Instead, fix your eyes on a point ahead — a tree, a marker, or the finish line — and stay focused.

As Balcetis explained, “A simple shift in attention can lead to better outcomes — mentally and physically.”

So the next time you're out on a run, remember: where your eyes go, your legs may just follow.

After a nice, relaxing weekend, going back to work can feel hard. Thinking about Monday mornings and all your tasks can make you miss your easy weekend days.

Unlike other exercises that push you hard and often leave you feeling drained and tired, yoga energizes you differently. It works by waking up your body, calming your mind, and improving your breathing, which helps you feel refreshed and focused without feeling worn out.

Start Your Week With Energizing Yoga

To help you get rid of any leftover weekend laziness and feel fresh, clear, and ready for your work, try a quick yoga routine. These 15-minute yoga poses are made to give your body and mind energy, helping you start the new week feeling lively and positive.

Cat-Cow Pose

This gentle movement, flowing from hands and knees as you arch your back like a cow then round it like a cat, warms up your entire spine, making it more flexible and improving blood flow. It deeply connects your breathing with your movement, which helps you feel more awake and aware, promoting a sense of calm readiness to start your practice.

Downward-Facing Dog

From hands and knees, lifting your hips high to form an inverted "V" stretches your whole body, from your legs to your shoulders. As a mild inversion, it sends fresh blood to your brain, which helps you feel more alert, clear-headed, and gives you a good energy boost to start your day.

Sun Salutation

This flowing series of poses, including standing tall, bending forward, plank, and gentle backbends, serves as a complete warm-up for your entire body. It builds gentle heat inside and gets your energy moving throughout, perfectly matching your movements with your breath to calm your mind while energizing your body, preparing you well for whatever the week brings.

Warrior II

Stepping your feet wide, turning one foot out and bending that knee while extending your arms, is a strong standing pose that builds inner strength and helps you focus your mind. It opens up your hips and chest, giving you a feeling of expansiveness and vitality, helping you cultivate a strong, confident presence for the week ahead.

Tree Pose

Standing tall and balancing on one leg with the other foot placed on your inner ankle, calf, or thigh, this pose greatly improves your balance and concentration, very helpful for quieting a busy mind. It makes you feel steady, grounded, and stable, ideal for cultivating a calm yet energized presence, preparing you for a focused and balanced new week.

Seated Twist

Sitting with one leg bent and crossing over the other, then gently twisting your upper body, is excellent for stimulating your internal organs, aiding in cleansing and better digestion. It also wakes up your spine and can release any built-up tension, leaving you feeling refreshed and lighter in both body and mind.

Easy Pose with Breathwork

Sitting comfortably cross-legged with closed eyes, focusing on deep, steady breaths helps integrate all the benefits of the poses. This mindful breathing calms your nervous system, leaving you feeling truly centered and mentally clear, ultimately preparing you to face the new week with renewed energy and a peaceful mind.