When you are grounded, open, and have your mind and body at ease, you can show up for yourself and others. Don’t you want to feel like that and be your best self? Everyone wants to feel that way, but stress can get in the way, causing you to feel uncomfortable, scattered, and out of whack. 

What Is Restorative Yoga?

Suitable for yoga practitioners of all levels, restorative yoga is a restful practice that involves spending more time in various poses. Restorative yoga also involves props, including yoga blocks, bolsters, and blankets, all of which help maximize comfort and relaxation. Because it promotes restfulness and relaxation, restorative yoga emphasizes the meditative aspect of yoga that is often lost in a regular session. Use the props to support your body and you will be able to effortlessly hold the postures. 

Before you get started, you will need four blocks, two blankets, and one bolster. If you want to take your relaxation to the next level, you can incorporate an eye pillow. Don’t worry if you don’t have those props because you can supplement with items in your home. Firm pillows, couch cushions, and other similar items are great substitutes for the listed yoga props. 

Restorative Twist

Gather your energy and help quiet your mind in this pose. The support under your belly offers a soothing effect, alleviating feelings of worry. Place two yoga blocks on your mat, with the first block on its lowest height and the second a little higher. Place the bolster over the two blocks, creating a slope from the ground to the second block. Snuggle your right hip at the base of the bolster, bending your knees to the left side. Slowly lower your torso onto the bolster and tuck your arms under the bolster between the blocks. You can turn your head toward or away from your knees and enjoy this position on each side for up to five minutes. 

Supine Bound Angle

The soft support of the bolster allows you to sink into this pose and release physical tension in your shoulders and back. Letting your hips fall to the sides make this pose more expansive and restorative. Leave the blocks and bolster set up exactly the same way as the restorative twist pose. Place a folded blanket at the top of the bolster to support your head. Sit up straight with your knees bent and feet flat on the floor, ensuring that the lower back is right up against the bottom of the bolster. Place blocks on either side of your legs and let your knees fall to the sides to rest on the blocks. Lean back and feel the support of the bolster and blanket. You may need to do some adjusting, but once you get comfortable, remain in this pose for five to 15 minutes. 

Legs Up Pose

No need to find a wall for this pose! Not only does this pose help to improve circulation, but it also helps to restore a sense of harmony between the mind and body. Lie flat on your back and lift up your hips to slide a yoga block under your sacrum lengthwise. Extend one leg up at a time so that they are stretched toward the ceiling. You can bend your knees a bit if the stretch along your hamstrings is too intense. Enjoy this pose for up to five minutes. 

Savasana

This pose is all about relaxation because it allows you the opportunity to absorb the healing benefits of the practice. During this pose, we encourage you to explore the parts of your body where you can release tension. Place a blanket in a low fold at the top of your mat. Lie flat on your back so that your head is supported by the blanket. Slide a bolster under your knees and place a folded blanket over your belly. You have the option to place an eye pillow over your eyes at this point. Make sure that you are warm, covering up with socks or extra layers if necessary. Rest here for as long as you like.

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Yoga is a gentle, relaxing form of exercise, but you should warm up to loosen up the muscles and joints just like you would before any other form of exercise. Warm-up poses can help prepare your body for a workout, while simultaneously increasing circulation. In addition to promoting better blood flow, these warm-up poses stretch your core, hamstrings, neck, and back. 

Stretching and cardio work to increase a person’s heart rate before a game. Yoga warm-up poses mentally prepare you for your yoga class and increase muscle flexibility. The asanas, or movements, work to stretch the connective tissues and aid blood circulation throughout the body. Different yoga poses work to target different muscle groups. That is why performing different poses can improve circulation throughout the body. Inversions draw blood to the brain and relieve some pressure on the heart, while other arching poses (such as wheel or camel poses) aid vital organ circulation. Do the following warm-up poses before your next yoga class and you may improve blood flow and have a better overall yoga practice. 

Downward Dog Pose

In this pose, the heart is above your head, allowing more blood to flow to the upper torso and brain. This is a common inversion pose that you’ll revisit throughout your yoga class. Begin in a tabletop position on all fours, stacking your shoulders directly over your hands and hips over your knees. Lift your knees off the ground and extend your butt towards the ceiling. It’s perfectly fine if you need to bend your knees a little, but try to get your heels close to the floor. The main thing to remember is to push away from the mat with your palms, lengthening your back so that it isn’t rounded. Breathe slowly.

Mountain Pose

This is a very simple pose that works to improve blood circulation to the entire body, especially through the arteries. Stand up straight with your feet hip-distance apart and make sure that you are looking forward. Drop your shoulders and relax your arms by your sides, facing your palms toward the front of the room. Take a deep breath in as you lift your arms up overhead, aiming to keep your shoulders dropped away from your ears. Breathe deeply in this position for about 30 seconds. 

Legs Up The Wall

Widely used in many restorative yoga routines, this pose works to improve circulation to the calves and feet. This pose is great for anyone who sits all day because it moves blood out of the hips. Find a wall and lay a yoga mat on the ground heading away from the wall. You are essentially going to make your into an “L” shape. Start by lying on your back and get your butt as close to the wall as possible. Extend your legs upwards so that your heels are touching the wall and your legs are straight. You can extend your arms out to the sides for added support. Stay in this position for at least two minutes.

Cat/Cow Pose

This is one of the most common warm-up poses that promotes blood circulation in the spinal column and back muscles. Begin in a tabletop position on all fours, stacking your shoulders directly over your hands and hips over your knees. Breathe in and lift your head up, directing your gaze towards the ceiling, simultaneously arching your lower back. Breathe out while you round your back, drop your head, and tuck your chin into your chest. Use your palms to push the floor away to increase the stretch between your shoulders. Continue alternating between these two positions for 30 seconds. 

Chair Pose

Working to increase circulation to the legs, glutes and hips, chair pose is great for boosting stamina and strength in the thigh muscles. Stand straight up with your feet hip-distance apart and rest your arms by your sides. Bend your knees and sink your weight back into your heels as you sit as though you are about to sit down in a chair. Make sure to keep your back straight and tuck your tailbone as you tighten your glutes. Lift your arms up overhead so that they are in line with your back. Hold this position for 10 seconds and then return to the starting position. 

Locust Pose

As a full-body stretch, locust pose helps you strengthen the muscles along the spine. It also works to correct poor posture and gets the blood flowing. Lie flat on your stomach with your forehead on the mat and arms extended back by your sides. Contract all the muscles in your arms, legs, and core to lift your head, chest, and lower legs off the mat. Keep your neck long and continue to breathe slowly for 10 breaths. With each breath, try to lift a little higher. Release and relax.

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The pelvic floor consists of muscles and connective tissues that help stabilize your core. They also assist with essential bodily functions, including urinating, defecting, and having sex. Your pelvic floor can weaken over time as a result of aging, but an injury can be the culprit as well. A weak pelvic floor can lead to conditions like incontinence or pelvic floor prolapse, but exercising these muscles can help combat those issues. 

In yoga, the pelvic floor is the root of your body, making it an essential component for overall stability. Although kegels may be the first exercise that comes to mind regarding the pelvic floor, yoga is an effective form of exercise to keep them strong and flexible. Tension can easily build up in those muscles from sitting for extended periods of time. Things like childbirth and aging can also cause them to become weak or stiff. 

Tight hips often accompany a tight pelvic floor, especially if you sit a lot. If you deal with pain or discomfort in the pelvic floor and hips, practicing yoga may offer some relief, especially if you do it consistently. The poses in the restorative yoga sequence below  are designed to target the muscles in and around the pelvic floor and hip areas. Practicing these moves for five to 10 minutes per day can help relieve tension and improve mobility. 

Reclined Cobbler’s Pose

This pose is a great posture that works to stretch the inner thighs and groin, which can easily tighten from everyday activities. By stretching the muscles in the front of the pelvis, this pose helps to release tension in the pelvic floor and lower back. To do the pose: 

• Lie flat on your back with your knees bent and feet planted firmly on the ground about a foot away from your butt. Take a big inhale into your ribcage and hold for a few seconds. 
• Place your hands on the outsides of your knees and bring the soles of your feet together. Exhale fully and simultaneously allow your knees to fall to the sides, lowering them as much as you comfortably can. 
• You can let your legs continue to fall until you feel a deep stretch along your inner thighs. Support the outsides of your legs with your hands and take at least 10 deep breaths in this position. 

Happy Baby Pose

A great beginner pose to help relax the mind and body, especially the hips. Happy Baby benefits the pelvic floor because it stretches muscles in and around the pelvis, including the groin, glutes, hamstrings, and hips. To do the pose:

• Lie flat on your back with your knees bent and feet planted flat on the floor about a foot away from your butt. 
• Take a big inhale and then on your exhale, draw your knees up toward your armpits. With your shoulders pinned on the floor, reach to grab the outsides of your feet with your hands. If you cannot reach your feet, grab hold of your shins. 
• Pull your feet down (or wherever you’re holding) toward your face, ideally facing the soles of your feet toward the ceiling. 
• Keep your tailbone pressed against the ground and lengthen your spine. Remain in this position for 10 deep breaths. 

Reclined Pigeon Pose

Known as the “figure four” stretch, but not the same as Ric Flair’s submission, this stretch works to increase blood flow to the entire pelvic area. Reclined Pigeon Pose also works to stabilize the muscles in your hips and keep the large rotator muscle from becoming tight. To do the pose:

• Lie flat on your back with your knees bent and feet planted on the floor with your heels close to your butt. 
• Keep your knees bent and place the outside of your left ankle just above your right knee. Open your left knee out to the side. 
• Use your left hand to press your left knee away from your body. You will feel a stretch in your glutes and hip area. Keep your lower back pressed firmly into the mat.
• Lift your right foot off the floor to bring the figure four toward your upper body. Reach your hands to grab behind your right thigh and pull towards you to deepen the stretch.
• Take 10 deep breaths in this position, aiming to relax your pelvic muscles with each exhale. Release the stretch and then repeat on the other side. 

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When Aunt Flo comes to town, the last thing you want to do is move your body. If you regularly experience cramps or achy back on your period, though, a few restorative yoga poses may be the help you’re searching for. Restorative yoga works to, you guessed it, restore and relax the body. It differs from hot yoga or active yoga in that you go through slow, gentle poses that you can mostly do on the floor. In fact, all of the poses in this article take place on the ground!

According to a growing body of research, yoga is an effective way to relieve menstrual cramping and pain. Aside from the pain relief, yoga can also help to improve your mood and relieve stress levels. And the best news of all? You don’t have to work up a sweat to reap the benefits of these yoga poses during your period. The poses are relaxing, so put on some comfy, breathable clothes, grab a small blanket or towel, some pillows, and roll out your mat. 

Supported Child’s Pose

As a forward-folding pose, child’s pose may promote introspection and rejuvenation during times of stress. In this variation, you’ll widen your knees to encourage gentle hip-opening. Plus, you’ll be supported by your pillow or bolster under your chest. 

• Begin on all fours in a tabletop position with your shoulders stacked over your wrists and hips over your knees. 
• Angle your knees out to the edges of your mat and sit back onto your heels. Place your pillow or bolster longways in front of you, drawing it between your knees. 
• Take a deep breath and relax your shoulders. On your exhale, lower your chest so that it comes to rest on your pillow/bolster. Don’t worry if your butt isn’t touching your heels. 
• Contrary to regular child’s pose, this variation calls for you to rest your arms down by your sides, so that your palms are next to your ankles. 
• Turn your head to the side to rest your ear on the pillow, taking five to 10 deep breaths before returning to the starting position.

Pigeon Pose

This is an excellent pose if you have any tightness in your hips, and it may stir up a lot of sensation during your period. By compressing the hip flexors, you can encourage blood flow there and open up the surrounding muscle groups, which may be tight. 

• You can enter the pose from downward dog or from a tabletop position. No matter how you begin, bring your left knee toward your left wrist, lowering your hip, shin, and ankle to the ground. 
• Square your hips to aim both of them forward. If you left hip lifts up, slip a pillow or yoga block underneath for support. 
• Sit up tall and press your fingertips into the ground, lifting your chest to extend through the crown of your head. Drop your shoulders and fold down over your left shin, placing your hands or forearms under your forehead for support. 
• If you need extra support, place a pillow between your chest and the ground. Remain here for five to 10 deep breaths before returning to the starting position. Repeat on the other side. 

Seated Head-To-Knee Pose

Yet another forward-folding pose, but this one targets your outer hips, hamstrings, and lower back. All of those areas may require extra attention during your period. The goal of this pose is not to get your head to your knee; rather, focus on the deep sensations in your legs, hips, and back. Breathe through the pose and find a place that feels comfortable. 

• Begin in a seated position with your legs extended out wide. Bend your right knee and bring your right foot toward your left inner thigh. 
• Take a deep inhale, lift your chest, and extend through the crown of your head to lengthen your spine. On your exhale, turn to face your left leg and lower your chest toward your knee, hinging at the hips. 
• Do your best to keep you back straight and grab hold of your leg, ankle, or foot to create a gentle stretch. Place a pillow between your knee and chest if necessary and hold for five to 10 deep breaths.
• Return to the starting position, take a few breaths, and then repeat on the other side. 

Supine Twist

Twisting postures do indeed twist your spine, but they also encourage blood flow to key areas. This posture helps to release tension in the outer hips, glutes, and thighs, while opening the chest, shoulders, and abdomen as well. 

• Lie flat on your back with your legs extended. Bend your left leg, reaching to grab the outside of your knee to draw it into your chest. 
• Take a deep breath in this position. On your exhale, use your right hand to draw your left knee across your body and toward the right side. Make sure that both your shoulders remain on the floor as you do this. 
• Your knee may or may not touch the ground beside you. You can apply a little pressure to the left knee to create a deeper stretch. Meanwhile, extend your left arm out to the left side and look at your left hand. 
• Breathe deeply for about 20 seconds before returning to the starting position. Repeat on the other side. 

Reclined Cobbler’s Pose

This pose aims to create an opening through your inner thighs and groin, all the way up through your pelvis. If you want to fully relax your lower back, stack two firm pillows underneath your upper back and lean back onto them. People tend to hunch forward when experiencing cramps, so this pose helps relieve tightness in those areas. 

• Lie flat on your back, with or without pillows supporting your upper body, and bend your knees so that your feet are planted firmly on the ground near your butt. 
• Bring the soles of your feet together as you allow your knees to fall out to the sides. Imagine you’re opening a book, but add support under your knees if necessary.
• Extend your arms out to the sides to create more opening in your shoulders. Breathe deeply into your belly and rib cage for five to 10 deep breaths.

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It’s a very common occurrence to find yourself in a workout class or plan that just isn’t a good fit. Maybe dance cardio started out as an interest, but it proved your lack of rhythm after a couple classes. Yoga seemed like a good idea, but you require something more fast-paced. The reality is that finding a workout that suits your personality can be a challenge, but it isn’t impossible. 

You don’t always have to remain in your comfort zone. In fact, a lot of good comes from stepping outside your comfort zone, but you want to feel like your best and most confident self. To help you feel your best while working out, health experts recommend choosing workouts that best suit your personality. Some people gel more with Zumba, while others prefer high-intensity interval training (HIIT). Consider the following at-home workouts based on your personality and let us know if they work for you in the comments below. 

HIIT Workouts For Busy Bees

Pressed for time? There’s no better workout routine than a HIIT workout. Not only are HIIT workouts efficient, but they also get you sweating in no time. High-intensity training can help boost your cardiovascular and muscular strength simultaneously. You tend to do a series of exercises back-to-back without much rest. That means an efficient workout may only take 20 minutes out of your day!

Stretch Classes For Architects 

Yes, we are referring to people who design buildings. Architects are intentional in how they visualize space, so this personality type tends to be intentional with their time and effort. If you plan your day around the sunrise and sunset and recognize that everything has a purpose, then a solid stretching class is highly beneficial for you. While stretching helps to improve flexibility, it is also a highly restorative form of exercise that exhibits several mind-body benefits. 

Strength Classes For Go-Getters

Are you the type of person who doesn’t take no for an answer? If that describes you, then strength classes are right up your alley. Strength training requires a little grit in order to make it through all the reps and sets. A weighted strength training class is no easy feat, especially if there isn’t a lot of time between each exercise. That’s why people who engage in strength training tend to be resilient, calculated, and understand that time will reveal the results you seek. If this describes you, then invest in some dumbbells or resistance bands so you can build on your success as you progress through the workouts.

Flow Classes Are For Peacemakers

What is a peacemaker, exactly? This type of person tends to be empathic and in tune with the energy that surrounds them. This person, quite literally, keeps the peace between friends and family. In order to invite peace into your own life, exercise enthusiasts recommend simple yoga flows that require you to follow your breath. This helps replenish your own energy, especially if you are a drama referee in life. There are many restorative yoga poses and flows that you can do almost anywhere. 

Hiking For People With High Levels Of Openness

We know that hiking isn’t an at-home workout, but it’s often good to get out of the house. Hiking is great for people who seek out adventure and embrace new challenges. Because hiking is ever-changing, each trail is always uncharted territory. This is why hiking is an excellent way to burn calories and increase strength for open personality types. A 2019 study found that people who hiked for two hours a week reported an increase in mental and physical health. Even if you take short walks around your neighborhood, you can help improve blood sugar and blood pressure. 

Home Calisthenics For The Logician

Logicians are proud of their creativity and individuality, wondering a great deal and pushing boundaries. One of the great things about being open-minded and enthusiastic is that you enjoy trying new things. That doesn’t mean you are big into showing off, which makes home calisthenics an excellent training regimen. These exercises enable you to experiment with bodyweight movements, so you can develop strength without doing so in the public eye of the gym. Switch up the movements constantly to target all of your major muscle groups.

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Restorative yoga, spending quality time with friends, proper sleep, and breathing exercises can all keep stress levels down. Unfortunately, Cobra pose isn’t going to counteract stress that stems from missing a flight or realizing you have a leak in your home. The unexpected stress is the worst because it takes time to return to neutral. Is there an effective way to calm stress levels in the moment?

You know the feeling of stress: your heart races, palms sweat, and you begin to feel overwhelmed. It can feel as though the hole your in keeps getting deeper and deeper with no chance of ever climbing out. Lucky for you, there are many ways to effectively manage stress. Many health experts agree that it’s important to acknowledge and utilize coping strategies. The last thing you want is for stress to become chronic, which can take an even bigger toll on your mental and physical health. It’s possible for chronic stress to lead to low energy and headaches, but also more serious conditions like heart disease, obesity, and diabetes. 

When stress starts to boil over, you need techniques to beat it quickly. Keep cortisol levels down by employing the following tips, which should help you bust stress in about five minutes. 

Step Outside

According to psychologists, one of the quickest ways to reduce stress is by stepping outside and seeing a little bit of nature. Several studies back this point up as well. A September 2014 study found that people who looked at images of trees reported lower levels of stress. This is because natural environments tend to capture your attention, all the while eliciting feelings of pleasure. There’s a sense of wonderment that you feel when you are in or looking at nature. 

Take A Break From Your Phone

So many people are glued to their devices nowadays. Constantly checking Instagram, email, text messages, and other notifications is very addictive. This addiction can stress you out, which is why it’s necessary to take a break from your phone every now and again. Focus on yourself, close your eyes, and turn your thoughts to something that you are thankful for. Experts say that focusing on gratitude also helps to increase levels of happiness.

Inhale Essential Oils Via A Diffuser

Aromatherapy can greatly benefit mental and emotional health. In times of stress, it’s common for many people to turn to essential oils for relief. People with insomnia, anxiety, and depression benefit from inhaling the scents of essential oils. Popular essential oils that may counteract high stress include bergamot, frankincense, lavender, rose, ylang ylang, orange blossom, and vetiver. A diffuser is the best way to release calming scents into a room. If you do not have one, apply three drops of your chosen essential oil to a cotton ball and breathe it in deeply 10 times. 

Use A Meditation App

Meditation can be a useful tool to help invite peace, calm, and balance into your life. That’s why meditation may help combat stress in a timely fashion. You can meditate wherever you are, but a quiet, serene place tends to be the best choice. Additionally, it can be beneficial to meditate with the aid of an app or video. Most offer guided meditation practices that are excellent for anyone who is new to meditation. A 2019 study monitored college students who used the Calm meditation app. The results indicated that the students who who used the meditation app for eight weeks, 38 minutes per week, reported reduced levels of stress.

Listen To A Relaxing Song

There is a strong connection between listening to music and experiencing relaxation. Emmeline Edwards, Ph.D, Director of the Division of Extramural Research at the National Institutes of Health, said that music therapy helps promote relaxation. Experts say that the auditory cortex is connected with other areas of the brain that connect to the reward system. Additionally, the auditory cortex connects to the centers for motivation and emotion regulation. Some music may help people deal with stress-related disorders like anxiety and mild depression. Next time you experience stress, throw on your favorite relaxing song to see if it helps. 

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Yoga is a practice that is more accessible than ever these days. There are myriad studios that offer a variety of classes, and online tutorial videos make it possible to perform poses in your own home. Each style or technique incorporates a blend of poses, relaxation, meditation, and breath work. The popularity of dynamic yoga styles often receive the most attention, but restorative yoga may be the healing and rejuvenating experience you crave. 

What Is Restorative Yoga?

Suitable for all levels of yoga practitioners, restorative yoga is a gentle practice that involves simple poses to promote deep relaxation. The practice involves holding the poses for longer and typically requires props like yoga blocks, bolsters, or blankets. Props support the body, allowing the person to hold the pose with minimal or no effort. The primary objective of restorative yoga is to focus on the meditative aspect, unifying the mind and body. 

As the body slips into a further state of relaxation, it’s much easier for the mind to relax. The poses are not as acrobatic or physically demanding as some other poses that you encounter in vinyasa classes. Additionally, you spend longer periods of time in each pose (sometimes between 5-20 minutes per pose), paying close attention to the breath. Relaxing into the poses may help relieve muscle tension without experiencing discomfort. Continue reading to learn more about the health benefits of restorative yoga. 

Encourages Mindfulness

Becoming more aware of the self is one of the primary benefits of restorative yoga. The slower movements and longer time spent in restful poses may cultivate a deeper connection to emotions or feelings that arise during the practice. Being aware of these emotional sensations or thoughts creates a more profound experience. Without getting too deep, restorative yoga helps you notice and feel more present in your body and surroundings. 

Soothes The Nervous System

Providing extra support to the nervous system is one of the best ways to reduce overall stress. Holding the poses for longer periods works to strengthen the connection with the parasympathetic nervous system. This system is an extension of the autonomic nervous system, which controls heart rate and other involuntary functions. Activating the parasympathetic nervous system helps to put the body in a state of “rest and digest.” A little stress is healthy, as it activates the “fight or flight” response. Too much, however, can result in chronic pain and emotional distress. Restorative yoga works to find a balance between these two states. 

Improves Sleep

As previously mentioned, restorative yoga works to calm and support nervous system function. Allowing the body to enter a deeper state of relaxation increases your chances of a better night’s sleep. According to a 2020 meta-analysis that examined 19 different studies, restorative yoga positively impacts sleep quality. Regularly engaging in this practice may help manage sleep problems by promoting melatonin production and reducing hyperarousal. 

Helps You Slow Down

Life can get hectic with the constant on-the-go nature of present day. People don’t often take the time to decompress and slow down. This can ultimately result in higher stress levels that make it difficult to practice mindfulness. Restorative yoga involves slow movements and rest, which puts you in the present moment and helps establish a steady tempo. When you resume life post yoga session, you may carry this tempo with you. 

Enhances Flexibility

The common thought is that you have to work hard to increase flexibility. The reality is that it’s better to spend more time in poses and relax the body to become more flexible. Restorative yoga doesn’t force a stretch. The gentle relaxation helps soften and relax muscles to fully relieve tension. 

Heightens Body Awareness

Most people aren’t in touch with their bodies. Failure to be in touch with the self can inhibit you from becoming more in touch with spirituality, or even a deep human experience. Unfortunately, people are not in touch or even intimate with their own bodies. Practicing restorative yoga helps you embrace the self for all that it is. Deep levels of body awareness can help create more self-love, acceptance, and internal strength. 

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Frosty mornings and less daylight doesn’t mean that you sink into a pit of depression or throw all health practices out the window. Unfortunately, the holiday season leads to a series of unhealthy habits, including excessive screen time and the consumption of more junk food. This is especially dangerous for the upcoming holidays because most people have been doing exactly that since the coronavirus pandemic started in March 2020. 

What are your normal winter habits? We’re going to make a safe bet and say that one of your habits is curling up under a fuzzy blanket on the couch to watch TV for hours on end. Who knows, maybe you don’t shower for a couple days since you’re in the house. The lack of daylight is a common cause for the lethargy during winter. When it’s dark at 5 p.m., you don’t feel as inspired to go for a neighborhood run or work on a project. On top of all this laziness and lack of self-care, winter marks cold and flu season. Neglecting your physical and mental health can increase your risk of getting sick, so use the following winter wellness tips to stay as healthy as possible.

Soak Up Some Natural Vitamin D

Around one billion people worldwide experience vitamin D deficiency, while 50% of the global population experiences vitamin D insufficiency. In the United States, about 35% of the adult population is deficient in vitamin D. Given that vitamin D helps with calcium absorption, immune function, and bone health, it’s a good idea to stand in the sun during winter. The unfortunate reality is that it’s hard for people in certain states to get a lot of sun, and many people stay inside because of the colder temperatures. If you are not able to get at least 15-30 minutes of sunlight daily, consider supplementing with vitamin D. 

Don’t Stop Moving

It’s so easy to avoid exercise during the winter because the sun begins to set at 4 p.m. It’s easy to say, “I’ll just exercise at home later,” but how many people actually follow through with that statement? More often than not, people wind up sipping hot cocoa and eating popcorn while watching movies. Exercising releases endorphins, which are feel good hormones that can help combat seasonal affective disorder or depression. Additionally, exercising benefits the immune system, making you less prone to contracting winter colds. Go on a hike on the weekend or try to hit the slopes if you ski or snowboard. Get the blood pumping and you’ll feel healthier. 

Don’t Neglect Your Sleep

We know we just told you to stay active, but it’s equally important to make time for sleep during the holidays. Sleep is the body’s way of recovering, but it also contributes to better mental health. Several sleep studies found that sleep-deprived people are more prone to chronic inflammation and reduced immune function as a result. It’s easy to stay up late binge-watching your new favorite show, but sleep is more important than Netflix or Hulu. One hour before you go to sleep, turn off the TV and put away your phone. Try to read a book, meditate, or engage in some restorative yoga poses to contribute to healthier sleep. 

Load Up On Vitamin C

As we’ve mentioned in this article, winter is notorious for colds and flus. On top of those viruses, you have to worry about COVID-19. There has never been a better time to load up on vitamin C, which plays a big role in immune function. According to several studies, vitamin C helps to shorten the duration of colds and works to decrease the severity of symptoms. If you need to increase your vitamin C intake, start eating bell peppers, kiwis, kale, tomatoes, broccoli, citrus fruits, guavas, berries, parsley, thyme, and Brussels sprouts.

Keep Washing Those Hands

Both the CDC and the WHO advise that people be diligent about hand washing during the holidays. Proper hand washing with soap and water helps you limit the presence of bacteria and germs on your hands. When your hands are clean, your risk of transmitting germs from your hands to your eyes, nose, mouth, and ears decreases. You should wash your hands before eating or preparing food, after using the restroom, and after being out in public. A pro tip for keeping hands from drying out after incessant hand washing: wash with lukewarm to cold water instead of scalding hot water. The hot water feels nice, but it dries out your skin. And don’t forget to moisturize after washing.

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In today’s day and age, it’s easy to get overwhelmed and stressed out. You can feel like you’re on a hamster wheel, chasing expectations and tasks that you can never finish. As a result, your sleep can suffer, you can lose energy, and you can compromise the immune system. It’s time to take a break from the chaos and practice restorative yoga. 

What Is Restorative Yoga?

Restorative yoga poses involve gentle backbends and twists, seated folds, and other movements that are often supported by props. When you don’t have to completely support yourself, you can further relax into the stretch. You also hold restorative yoga poses for five to ten minutes, as opposed to five to ten breaths. The intention of restorative yoga is to relax both the body and mind, but it can be a challenge. It’s a fusion of meditation and light exercise, and the more you practice, the easier it becomes. You may find that your mind and body start to crave the restorative poses. 

The following restorative yoga poses can help calm the mind by forcing you to slow down. Practice these poses whenever you feel overwhelmed or stressed.

Supported Forward Bend

Sit down on your buttocks and extend your legs out in front of you. If it’s more comfortable, you can place a thin pillow or towel under your buttocks to elevate the sit bones, which is great if you have low back pain or hip problems. Place a bolster on top of your thighs and fold forward, hinging at the hips until you are completely supported by the bolster. Turn your head to one side and let your arms fall to the floor. Remain in this pose for five to ten minutes. 

Supported Bridge Pose

From the supported forward bend pose, lie flat on your back and bend your knees so that your feet are flat on the ground about six inches from your buttocks. You should be able to reach your heels with your fingertips. Place a yoga block directly under your sacrum and let your arms extend out to the sides, overhead, or simply relax them on your stomach. Hold this pose for about five minutes.

Supported Fish Pose

From the supported bridge pose, remove the yoga block out from under you and come to a seated position, extending your legs out in front of you. Grab a bolster or long pillow and place it behind you so that it is touching your lower back. Slowly lay back onto the bolster and let your arms drop to the sides, keeping your palms facing upwards. You can remain in this pose for as long as you like, but five to ten minutes is sufficient. 

Reclining Bound Angle Pose

From the supported fish pose, sit back upright and place the bolster to the side. Lie down on your back and bend your knees, drawing your heels as close to your groin as possible. Open your knees out to the sides and the soles of your feet will touch. You can remain in this pose if you want a deeper stretch in your inner thigh, or you can place a yoga block under each knee for a lighter inner thigh stretch. Stay in this pose for five to ten minutes and breathe deeply. 

Thread The Needle Pose

From the reclining bound angle pose, sit up straight and then bring yourself into a tabletop position. Keep your palms on the ground directly under your shoulders and keep your knees on the ground directly under your hips. Lift the right arm up to the ceiling, and then gently twist your torso as you thread your right arm under your body, coming to rest on your right shoulder. You can also rest your right temple on the mat, directing your gaze at your right hand, and make sure to keep your left arm extended beyond your head. Hold this pose for five minutes and then repeat on the other side. 

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Most people have come to accept that stress is just a part of life. Multitasking is the norm and getting things done at the last minute has become the norm. What people don’t realize is that all this commotion can harm the nervous system. You don’t have let stress build up in your body because there are helpful, restorative yoga poses that are conducive to the optimal functioning of the nervous system. They can almost bring you back to life, to some degree.

There are two parts to the central nervous system: 1) the sympathetic nervous system, which is where the fight or flight mode comes from; and 2) the parasympathetic nervous system, which helps to support and balance natural processes such as breathing, metabolic rates, and heart rate. The sympathetic nervous system is typically overworked in the average adult. Restorative yoga poses come in handy because they help to activate the parasympathetic nervous system, which works to strengthen and balance the entire central nervous system.

Before completing the following yoga poses, it may be beneficial to release overall tension in the body by performing several sun salutations. Find a quiet and peaceful area to perform these restorative yoga poses. If playing music helps you relax, then play your favorite tunes. Try to not think about anything else and just let the restorative healing happen.

1. Supta Baddha Konasana (Reclined Bound Angle Pose)

This pose helps to relieve tension in the hips and helps to promote healthy circulation in the abdomen and helps improve digestion. Make sure that you fold a towel or blanket at the top of your yoga mat, so that you can prop your head on it. This makes your forehead higher than your chin, which helps to activate the parasympathetic nervous system. If you want to extend your arms above your head, that can help elongate muscles and further relax the spine.

2. Child’s Pose

Child’s Pose is a classic yoga position that is typically used for resting. The idea is to just let go and completely relax. Start by kneeling and sitting back on your heels, ensuring that the tops of your feet are on the ground. Slowly sit back and collapse forward, extending the arms out in front and placing your forehead on the ground. If this is uncomfortable, you can use a bolster or a stack of blankets to give the body extra support. This isn’t required, but you may feel like it helps.

3. Supta Virasana (Reclined Hero’s Pose)

This yoga pose requires a bit of flexibility and it may require additional support underneath the torso, which is illustrated in the above photo. If you feel tightness in your hips or psoas muscle, revert to Child’s Pose and rest. If you do make it into this pose, try to hold it for five or ten minutes for the most benefits. To start, start in a kneeling position with the tops of your feet on the ground. Your feet should be outside your hips as you sit back. Slowly but surely, begin to recline back all the way until your back is touching the ground, or the supportive cushion. Feel the stretch in your quadriceps and remain here for at least ten breaths.

4. Viparita Karani (Legs Up the Wall)

Your main goal for this pose is to get your gluteus muscles up against the wall, while simultaneously having your heels touching the wall. Find a wall and lay a yoga mat on the ground heading away from the wall. You are essentially going to make your into an “L” shape. Start by lying on your back and get your butt as close to the wall as possible. Extend your legs upwards so that you heels are touching the wall and you legs are straight. You can extend your arms out to the sides for added support. Stay in this position for at least two minutes.

5. Nadi Shodhana (Alternate Nostril Breathing)

Sorry, folks, but there is no picture illustrating how to do this. We thought that breathing wouldn’t translate through an image. This is a breathing exercise that you can do seated upright or reclined. This technique helps to unclog any blockages in the central nervous system and works to balance the sympathetic and parasympathetic nervous systems. This is great to do after you complete the four previous yoga poses. Close your eyes and begin with simple deep breaths that are the same length. Don’t force your breath; rather, allow the air to naturally flow in and out without pause. Once you’re relaxed, gently close off each nostril every other breath. Make sure the head is straight and remember to be gentle, inhaling and exhaling through each nostril.

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