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Yoga to End Your Day
Yoga to End Your Day
As 2019 begins, we are gifted with a blank slate, a fresh calendar, and a new opportunity to start fresh and create the lives we desire. Although the holidays are exciting, there’s a tendency to fall out of our routines and practices. There is also the tendency to not sleep enough, to eat foods we don’t usually consume, and generally wear ourselves down. The New Year is a powerful time to implement healthy new habits to help you thrive in your daily life. To assist you in feeling your best, we’ve got four new practices to use as an evening wind down ritual––a life hack many of us need. Without consistent sleep and relaxation, we can’t operate at our highest level during the day. In order for our Prana to flow freely, we need balance. Each class will help you implement a ritual for relaxation and a restful night’s sleep.

10 Habits to Help You Sleep Better
10 Habits to Help You Sleep Better
Keeping to healthy sleep habits can be one of the best goals to give yourself for the new year. A good night’s sleep can improve your physical and mental health, reduce stress, improve weight loss and much more! It’s one of the basic human needs that a lot of us don’t get enough of. If you’re finding yourself perma-tired, here’s a few habits to help you sleep to pick up in 2019, so that you can start to get a good night’s sleep. Here are 10 effective habits to help you sleep better! 1. Keep a consistent sleep schedule Your body’s circadian rhythm is it’s 24hr cycle, and it functions on a set loop based on when the sun rises and sets. If you keep a consistent schedule with your sleeping and waking times, your sleep quality will improve. An irregular sleeping pattern can cause long-term sleep problems, and can also affect your body’s natural circadian rhythm. This helps signal your brain to sleep too. If you’re struggling to drop off at night, or waking up throughout your sleep, an easy habit to help you sleep better is to start waking and sleeping at the same times.

Are You Exhausted But Can't Sleep?
Are You Exhausted But Can't Sleep?
“Also, I could finally sleep. And this was the real gift, because when you cannot sleep, you cannot get yourself out of the ditch–there’s not a chance.” ― Elizabeth Gilbert, Eat, Pray, Love One of the most agonizing states I know is the purgatory of insomnia, when I am desperate to sleep but still my mind and body hold me captive in the waking world. If the Centers for Disease Control statistic that one in three adult Americans are not getting enough deep sleep on regular basis is right, you may well know this particular agony also. Sleep, so seemingly simple, continues to allude many of us. Why does sleep matter anyway? As Liz Gilbert says, we must sleep well enough and long enough in order to stay out of the “ditch.” Here are some of my favorite practices and tips to set myself up for good sleep.

3 Powerful Ways Yoga is Healing for You
3 Powerful Ways Yoga is Healing for You
I was first introduced to yoga 15 years ago in high school by a gym teacher who was a true believer in yoga’s healing ability. She offered yoga class as an alternative to more mainstream physical activities and I’ll try anything once so I decided to see what it was all about. At the time I was more into competitive sports and this was...different. I’m saying different in a sarcastic tone because it felt odd, uncomfortable and a bit “woo-woo”. Every class the teacher would praise yoga for all of its physical, mental and spiritual benefits. I didn’t necessarily doubt her but I wasn’t connecting to anything but the clock to signal class was over. After that semester was done, I didn’t think I would ever try yoga again. But a few years later curiosity led me to another yoga class. If at first you don’t succeed try again, right? Well, nothing had changed and I was sure this was my final attempt. Fast forward to a few more years later and I found myself at a yoga studio yet again. Third time is a charm? Yes...third time is a charm! It was like a light from above shined down on me and something finally clicked and I felt the healing power of yoga. I began to practice yoga regularly and I got it. I got the appeal, I got why people swear by it and really, I just got how yoga is holistically healing on so many levels. Yoga is one of those things that it may take awhile to “get” but once you do, you really do. Although it’s not always easy to articulate what yoga does for me personally, I know it’s an integral piece of the puzzle needed to stay healthy, strong and happy.

Stretch Yourself to Sleep: 5 Yoga Poses for Better Sleep
Stretch Yourself to Sleep: 5 Yoga Poses for Better Sleep
We all know how the next day feels when we don’t sleep well. Missing out on the recommended 7-9 hours of sleep nightly does more than just make you grouchy, it can affect your physical and mental health. During sleep, your body heals itself and restores its chemical balance. Practicing Yoga before bed to wind down is a better option than stimulating the mind with your computer, television or smartphone. There are different types of yoga for different goals. The best option to promote sleep is a sequence of gentle, basic postures at a slow pace. Bedtime is not the time for an energizing practice, save that for morning, afternoon, or early evening. *It is not unusual to fall asleep in the final pose, Savasna, so you might want to set your alarm before you start the sequence! Try these 5 Yoga Poses tonight for better sleep (they can all be done in bed):

4 Ways to a Good Night's Sleep: Yoga for Better Sleep
4 Ways to a Good Night's Sleep: Yoga for Better Sleep
“Yo-yo”ing between little to no sleep can be frustrating, unproductive and draining both physically and mentally. We’ve all been there at some point, making it worse with the anxiety of knowing we’re supposed to get 8 hours of sleep every night. Whether your sleep is hit by insomnia, children or pressure at work, here are sure shot ways to take back your night and sleep soundly. 1. No Really, Cut Your Caffeine This is not new, but maybe you thought you were immune from this rule because you don’t feel jittery before bed. Well, the caffeine from your afternoon cup of coffee or tea is staying with you longer than you might think. Everyone’s cut off time is different, so say no to caffeine after noon and when hit by the urge for something warm try herbal tea. What’s even better at helping you stay awake and focused is meditation. Try Keith Allen’s 15-minute Meditate and Cultivate Calm. The happy hormones released during meditation will set you up for a goodnight's sleep later.

Yoga for Solid Sleep & Happy Mornings
Yoga for Solid Sleep & Happy Mornings
This week we bring you four new classes to help fall asleep, have wonderful dreams, and awake recharged and clear for lovely days. When you were a little kid, you probably battled your parents to stay up as late as possible and avoid an early bedtime. As you transitioned into adulthood, sleep still seemed optional: there can always be so much to do! And, once upon a time, when you were ready to go to sleep, you could lay your head on the pillow and drift off to dreamland. If you are lucky, falling asleep still comes naturally. For many of us, insomnia is an occasional or chronic issue. Our world is zooming at warp-speed and keeping up can launch our nervous systems into overdrive or the “fight or flight response.” Despite physical and mental exhaustion, the minute we try to go to sleep, an endless reel begins playing through our brains. We’re unable to shut off the movie documenting every detail of our day or the issues we’re contending with at any given moment. Sleep is essential for us to rejuvenate and heal our physical, mental, and emotional health. Yoga to the rescue! With the appropriate yoga practice, you can learn to not only tire out your body, but also quiet your mind and calm your heart for a solid night’s sleep.