Yoga in Bed for Better Sleep

Yoga in Bed for Better Sleep

After a long tiring day, all we look forward to is going home and getting some sleep. Yet sometimes, even doing something we need and love, like sleeping, can be hard due to our bodies aching or feeling sore. But what if we said that doing some simple yoga can help ease this pain and help you sleep better? Here are some yoga poses you can try in bed to ease your pain and help you get better sleep:

Fire Log Pose
First sit on your bed with your legs in front of you. Then bring each leg toward you, as if you were about sit cross legged, and then put your right leg on top your left leg and your right ankle on top of your left knee. Lastly, sit straight and slowly breathe in and out. This pose helps to combat lower back and hip pain.

Puppy Pose
Begin by getting into a tabletop pose. Then bring your hands forward, keeping your arms distant from your shoulder. Keep your hips above your knees and rest your forehead on the bed. Breathe in and out. This pose helps to ease pain located on your upper back.

Cobra Pose
Start by laying flat on your stomach. Place your hands right under your shoulder and keep your elbows next to your rib cage. Lift yourself using your back muscles and breathe in and out. The cobra pose helps to combat spine pain and also eases digestive issues.

Seated Forward Fold Pose
Sit up with your leg stretched out in front of you and make sure your heels are pushing forward. Fold forward over your legs and try your best to keep your back flat. This pose helps to release tension by stretching your muscles in your hamstrings and upper back.

Supine Hamstring Pose
Begin by laying flat on your back and lift either one of your legs. Then place both your hands underneath your thigh and pull your leg towards yourself. Make sure to not lift up your shoulders off the bed. Breathe in and out and then do the same using your other leg. This pose combats pain in the lower back and reduces hip pain.

We hope these simple yoga poses that you can do right on your bed help ease your pain and you get the sleep you deserve!

 

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Run Smart, Not Hard

Run Smart, Not Hard

It takes a lot of determination to be able to have the motivation for going on a run on a regular basis, but fortunately there are many benefits that come along with it. Running is great for losing weight, preventing diseases, and is also an excellent stress reliever. However, you will only see these benefits last for long if you’re running properly. You may feel confused right now and it’s completely understandable because you may be thinking that there is no “proper” way to run. Many people might think that it only has to do with moving your legs but there is actually way more to it than that- there’s a whole strategy and technique behind it!

A running coach, Michael Olzinski, says “The most common thing that I seem to point out every week to runners is simply the way they position their upper body, namely their shoulders, arms, and upper torso.” Although that may sound strange at first, your upper body has to do a lot with when your legs give up while running. The more relaxed your arms and shoulders are, the faster and longer you will be able to run.

Proper Running Form Cues InfographicBefore going for a run, it is important to always do warm up exercises that incorporate the upper body. It is also important to mentally prepare yourself to feel relaxed before you go for a run. According to many runners, the mind can be your greatest obstacle and that you can actually keep running even if your mind tells you to stop. The same rules apply for the treadmill as well. Even if your mind is constantly telling you to stop, you should push yourself to always reach your running goal. Another mistake many runners make is doing the same running routine everyday. Although it’s great to have a routine, sometimes it’s good to switch it up a little! So the next time you go for a run, be sure to keep these tips in mind and you will see many lasting results!

 

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Exercises are the Fountain of Youth

Exercises are the Fountain of Youth

Do you want to look younger in the most healthy way possible? Who wouldn’t! Before you head over to the store to pick up a fancy set of anti-aging solutions, you should go for a run instead. Studies show that exercising can not only have a strong impact on your mental and physical health, but it can also slow down many elements of the aging process.

When exercising, your blood flow increases, and this increase in blood flow will cause your skin cells to receive more oxygen, which therefore helps it become healthier. Exercise will also play a big role in improving your posture, which in turn keeps your bones strong and will allows you to shave additional years off of your appearance. It can also improve your flexibility, and by increasing flexibility you can avoid many injuries as you get older.

Yoga is a great way to improve on your flexibility, and you shouldn’t be intimidated to try it if you don’t consider yourself flexible enough. After all, you would need to start out slow in order to gradually improve your flexibility. Another excellent way to exercise to look and feel younger is by cycling, which also many added health benefits. Cyclists manage to preserve strength with age, and also tend to have a healthier immune system. After reaching puberty, an organ called the thymus stops producing as many T-cells as it would before a person reached puberty. However many older cyclists were found to be producing as many T-cells as someone much younger would. Additionally, exercising can also keep your metabolism high which tends to slow down as you start aging. This lowers the risk of becoming overweight that can lead to diabetes and heart diseases which many people tend to develop at a certain point. Exercise doesn’t just make you appear younger, but it also literally makes you younger by keeping your cells young and slowing down the aging process in your chromosomes. All in all, exercising is a great way to help you feel and look younger, and most importantly makes you feel and look healthier!

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How to Squeeze Exercise into your Travels

How to Squeeze Exercise into your Travels

It goes without saying that it’s important to stick to your exercise routine into your daily life. That also applies to your travels. Whether you’re on a business trip or a family vacation, you must devote time to work out, even if at a lesser capacity. It doesn’t take much to get on that slippery slope once your routine gets broken, nor does it take much to regain what was lost due to inactivity during travels.

Here are some great ways to squeeze in at least 30 minutes of exercise while you are traveling:

Pack Fitness Gear
Many people feel more motivated to exercise if they have the appropriate clothes or gear to work out in. Pack your workout clothes so you have more motivation workout even while you’re on vacation!

Take Breaks While Traveling
If you are traveling to your vacation spot by car, take a break. For example when you get out of your car to buy some snacks or fill up your car with gas, stretch a little or even walk around for a few minutes. You will feel more energized and you may even drive better.

Take A Hike
If your vacation spot is at a scenic place, go for a hike! You can enjoy the views and also get a quick workout done. Explore the area without having to take a car.

Take Advantage Of Local Facilities
If you’re staying at hotel, find out if there is a gym. If not, you can even go to the pool and go for a swim! Swimming is a great way to burn calories and also have fun with your family if it’s a family trip.

Stick To What You Normally Do
As mentioned before, sticking to any routine is important even while you are on vacation. It is also important to somehow incorporate your exercise routine if you are busy throughout the day. If you are a morning person, try waking up an hour earlier and go for a jog. If your day was busy, unwind with a quick and relaxing yoga session. Do some squats, jumping jacks, pushups, and arm exercises while at your hotel room. Bottom line: don’t look for an excuse to not exercise- look for opportunities to actually do it!

 

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