INPUT ARTICLE: Article: Go down on your left knee and place your right foot straight in front of you, as if you were doing a cheat version of the splits. Touch your right foot with both hands and then try to touch your knee with your forehead. Hold this pose for at least 15 seconds.  Bring your left arm over your body and try to touch your right foot. Hold this position, then turn as far as you can to the right and hold again. All of your muscles work in tandem together – so stretching your other muscles (like your leg and core muscles) will help improve back flexibility. Having a strong core will allow you to work on your back flexibility by being able to engage in more poses and stretch further into your poses. Go into a lunge position and push your pelvis down towards the ground. If you feel pressure or pain, lessen the degree of your lunge. Sit back onto your bended knee and stretch out your front leg. Try to put your forehead to your front knee – you should feel a stretch in your hamstring. From this position, try slowly going down into the splits. Go down as far as you can without hurting yourself and hold this position for 30 seconds. Remember that all of your muscles work together to make one strong body – so a flexible, strong back requires flexible, strong muscles in other parts of the body as well. If you can't quite get down into the splits or reach all the way to your toes, that's fine. The more you practice and work on your stretches, the more flexible you'll become. Don't try to force yourself too hard into stretches you can't handle. You don't want to injure yourself.

SUMMARY: Try a standing split stretch. Work your way down to floor splits. Adjust the stretches to suit your specific needs.


INPUT ARTICLE: Article: There are many beautiful sewing patterns available for making a ballgown. Take some time to visit your local craft store and look through the pattern catalogs. Consider the styles that suit your body type best to help you narrow down your choices. Then, purchase the pattern that suits your style for the ballgown. Sewing patterns require varying degrees of skill to use. Consider your level of sewing expertise as you consider patterns. For example, if you are a beginner sewer, then stick to patterns that are labeled as “beginner” or “easy.” If you are an experienced sewer, then look for patterns labeled as “intermediate” or “advanced.” When using a pattern, it is important to use measurements to determine what size you need to make your ballgown in rather than relying on the size you normally wear. Measure around your bust, natural waist, and the widest part of your hips. Then, check the chart on your pattern to determine what size you will need to make your ballgown. Your ballgown will probably require a large amount of fabric since most ball gowns have long, flowing skirts. Check your pattern’s package to determine how much fabric you will need to buy. Depending on the style of your ballgown, you may need more or less fabric. The required amount of fabric should be indicated on the back of the pattern’s package.  When you are working on a sewing project, it is always better to buy more fabric than you think you will need. Consider rounding up the patterns suggested fabric amounts to the nearest whole amount. For example, if the pattern recommends 2 ¾ yards of a specific type of fabric, then you might want to round up to 3 yards. Consider your pattern’s recommendations for fabric type when you are selecting a fabric.   For example, if the pattern recommends using a lightweight fabric, such as satin or crepe, then stick to these types. Subbing for a heavier fabric may affect the way the dress hangs and moves. Check the pattern’s indications for what you will need to execute the design. Along with fabric, your pattern may also require you to buy interfacing, a zipper, hook and eye closures, ribbon, or other notions.  Make a list of everything you will need and purchase these items before you begin working on your ballgown.

SUMMARY: Select a pattern that matches your skill set. Take your measurements. Buy your fabric. Buy your notions.


INPUT ARTICLE: Article: Saying “no” is empowering and allows you to be in control of your life without trying to please other people. So why is it so hard to say no? Saying no takes some practice, so start noticing when you’re fearful to say no and practice saying “no” in the mirror to get more comfortable with those words. When saying no, make it clear that you are saying no to the request, not to the individual.  Don’t feel obligated to commit to something on the spot. Say, “Can I have a moment to think this decision over and get back to you?” If someone is being pushy, be just as resolute at saying no. Say, “I know you won’t give up easily, but I am not going to change my mind.” Know that people ask you for favors or to do projects because they believe in you. Always say “thank you for thinking of me”, even when you politely decline. You may continue to have this person in your life because there’s some benefit in it for you. This person may be a romantic partner whom you live with or share finances, or you may need that person to boost you up when you feel down. You may feel fearful of this person leaving you and have a fear of abandonment, even if you’re unhappy in the relationship.  Ask yourself what benefits you receive from the relationship, whether they be physical (companionship, monetary needs, sex), emotional (someone to talk to, a sense of belonging), and related to feeling dependent. Ask yourself, “Is this relationship fair to this person?  Is it fair to me?” If you have fears of abandonment, do some inner work and resolve the trauma of abandonment.  You can also Find a Therapist. You may need to discuss appropriate boundaries with this person. Decide what boundaries you want to enforce, and ask yourself how each boundary will benefit you and the relationship. Thinking of the benefits will help you commit to keeping the boundary and not feel guilty about enforcing it.  Affirm each boundary with positive statements. “Even though this person may be unhappy with this boundary, I have the right to decide how to spend my time, energy, and resources.” You may be with a partner who always wants to hear that she is beautiful, that you love her, and that you only have eyes for him. If you’re not emotionally open or ready for that kind of relationship, let him or her know. Say, “I am not in a position to give you all of the things you want.” Remember that you have control over your life. If someone drains you, it’s time to create some boundaries.

SUMMARY: Learn to say “no”. Don’t engage in dependent relationships. Create boundaries.


INPUT ARTICLE: Article: Simply rub the eraser over these marks until they lift off the laminate.

SUMMARY:
Erase heel marks and scuffs with a pencil eraser.