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Workouts to Help You Find Calm and Feel the Burn This Holiday Season
Fitness
Published Tuesday Nov 14, 2017 by Keana Noons

Workouts to Help You Find Calm and Feel the Burn This Holiday Season

Cardio
Personal Training
Motivation

Does it feel like the days are getting shorter and your task list is getting longer? Maybe it's all the cookies you must bake, presents you should wrap, or suitcases you need to pack. Whatever you have to do this holiday, it's important to make time for yourself and take care of your well-being. And what better way to do that than with a good workout?

If you need to take a break from the seasonal hustle, we've got six go-to workouts to make the most wonderful time of the year a little brighter!

Turn up the heat

Workout: Hot Yoga

Why: Shake off the holiday stress with a serious sweat session. Roll out your mat, clear your thoughts and sink into your sanctuary. If you are new to a hot class, don't worry! Here are some tips on how to prepare.

Happy hour starts now

Workout: Barre

Why: No Eggnog served here—just pure muscle-burning bliss! This low-impact exercise class will help you work on stability while seriously targeting specific muscle groups. Get ready to tuck (and tremble) all your stress away!

Keep calm... And put those gloves on

Workout: Boxing

Why: When you feel that holiday stress level on the rise, it's time to take it out on the bag! Whether you are a beginner or experienced, this full-body workout will offer you the adrenaline to power through any late-night shopping or decorating deadlines.

Taking it to the streets

Workout: Outdoor Cardio

Why: Whether you like to sprint, jog, or are just beginning your running routine breathing in some fresh air seems to do the soul some good. Try creating a new playlist to spice things up, lace up those sneakers, and get ready to leave your worries in the snow—I mean—dust.

Just Breathe

Workout: Yin Yoga

Why: A more restorative practice, this type of yoga can help you find a peaceful, inner calm as you hold poses for longer periods of time. Try incorporating essential oils post-class to keep that Zen feeling going right through the season!

Getting in with the group

Workout: Bootcamp

Why: With classes featuring intense, full-body workouts, this team environment offers extra encouragement to keep you focused. Circuit-style training will keep your mind on your sweat session, not on that holiday to-do list. Don’t forget to recover!

Keana Noons
Written by
Keana Noons
Marketing Manager, Consumer Products
About the author
Born on the Big Island of Hawaii, and raised in Texas, Keana’s creative, driven and fun-loving personality can tackle any challenge. Once a star on “America’s Best Dance Crew," her passion for wellness is evident in every aspect of her work.
Yoga sleep tips MINDBODY
Wellness
Published Wednesday Sep 18, 2019 by Amber Scriven

4 Yoga Poses for a Better Night’s Sleep

Yoga
Personal Growth
Expert Advice

We’ve all had sleepless nights. It’s the worst! Watching the wee hours of morning tick away. Wishing we could slip into a restful sleep before our alarm goes off . The frustrating feeling of knowing exactly how many minutes there are before you need to be up. Then, struggling through a heavy relentless morning filled with self-medicating coffee runs, and a tired, snappy version of yourself dragging through the day. 

There’s no one miracle cure for insomnia because there are so many reasons for not being able to sleep. Many people, however, find relief by curbing stress right before bed. One way to do that is with a few choice yoga stretches that mellow you out by encouraging your Parasympathetic Nervous System (PNS) to ignite your bodies “rest and digest” cycles. This is the opposite of the “fight or flight” system that helps you race away from oncoming tigers, or other more urban “dangers.”  

Here are a few shapes that calm the nervous system and decrease adrenaline in the body to help you rest and ultimately sleep better. 
 

Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

1
Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

2
Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

3
Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

4
Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.