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Hello studiers, vacationers, and essay writers! This week on Haley’s Healthy Hints, I will be giving you a great way to start your mornings: yoga.

Whether or not you have a yoga mat, this is an exercise that you can do on the floor of your dorm! I choose these work outs because they will get you motivated to actually do them because they are simple, accessible, and can be done the second you roll out of bed! Even if you’re not flexible, a sun salutation is an easy way to refresh and gets your blood flowing in order to energize you for the day ahead. It’s also great stretch to wake yourself up in the morning, especially if you are not a morning person! Here’s the how-to:

Step 1: If you have a mat, stand at the top of your mat, toes together, heels apart and hands together at your heart. This is called mountain pose.

Step 2: As you inhale, spread your arms out as though you are flapping your wings like a bird (but not actually flapping) and bring them straight above your head.

Step 3: Look up at your hands for a moment.

Step 4: Exhale, bring your arms down beside you and bend over so that your hands (if possible) touch the floor and you are looking towards your knees.

Step 5: Inhale, and lift your head so that your back flattens parallel to the ground and tent your fingers or place them on your shins.

Step 6: As you exhale, bring yourself back down into a full forward bend.

Step 7: Put one leg back, and then the other so that you are in a plank position as you inhale.

Step 8: Exhale as you lower your body towards the floor with your arm and leg strength, but don’t lie down.

Step 9: As you inhale, push your upper body in a back bend leaving your legs straight back.

Step 10: Push yourself back into downward facing dog, your body should be in an upside-down V.

Do this as many times as you feel necessary to awaken and refreshen yourself for the day ahead! Although it may seem confusing to those of you who have never done yoga before, here is a video to clarify the steps:

As for the recipe this week, as the cold weather comes around, our body wants us to snack and pack some fat for the winter to go into hibernation (at least mine does), but it’s important to remember the snacks that satisfy you, but are also healthy alternatives to say, chips. For example, candied nuts are delicious, filling, and nutritious. Here is a delicious candied almond recipe that is pretty simple, with just a few ingredients.

You’ll need:

  • ¼ cup honey
  • ¾ teaspoon ground cinnamon
  • ¼ teaspoon ground ginger
  • 12 ounces shelled almonds
  • 2 tablespoons brown sugar
  • 1½ teaspoon salt


  1. Preheat oven to 325°F. Line a large baking sheet with parchment paper or baking liner.
  2. In a skillet warm honey, cinnamon and ginger over low heat, stirring until combined.
  3. Add almonds and stir to coat almonds. Remove from heat.
  4. Sprinkle in brown sugar and salt and combine.
  5. Spread coated almonds on lined baking sheet and bake at 325°F for 12-15 minutes. Slightly adjust cook time to toasted/roasted preference.

how to sun salutation

Recipe & image via

Will you try this sun salutation sequence?