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Published Tuesday Jun 11, 2019 by Katina Mountanos

Easy Ways to Find Adventure in Your Every Day

Travel
Fitness
Yoga
Kickboxing

As we get older, it’s easy to fall into the work-gym-sleep hamster wheel where every day feels the same. The monotony of adulthood can be draining, and often it leaves us asking: is this all worth it? 

But, finding adventure in our lives doesn’t need to happen only when we escape on exotic trips (or let’s be honest, while scrolling through our phones). It’s really important for us as human beings to spend time exploring and engaging in creativity— for our health and longevity. 

As a conscious decision-making coach and wellness entrepreneur, I’ve figured out some of the most effective ways to get moving and start exploring in your own backyard. 

Here are my four simple, low-cost (mostly free!) ways to find adventure on the regular:

Get some fresh air.

Did you know that nowadays the majority of us spend 93% of our time indoors? Being outside and breathing in the fresh air actually has the power to shift our brains and invigorate our perspective. In Japan, there’s a national program called Forest Bathing to encourage residents to spend more time outside for their health. So, ask yourself truthfully: when was the last time you took a deep breath of fresh air? And take your movement into nature—whatever that looks like for you. 

1
Get some fresh air.

Did you know that nowadays the majority of us spend 93% of our time indoors? Being outside and breathing in the fresh air actually has the power to shift our brains and invigorate our perspective. In Japan, there’s a national program called Forest Bathing to encourage residents to spend more time outside for their health. So, ask yourself truthfully: when was the last time you took a deep breath of fresh air? And take your movement into nature—whatever that looks like for you. 

Take yourself on an inspiration date.

Julia Cameron, the author of ‘The Artist’s Way,’ talks about the importance of engaging in creativity daily. One of the ways she recommends doing this is taking yourself on an “Inspiration Date.” A lot of times when we get stuck in our mundane routines, our lives become devoid of creativity. So, make a commitment to yourself to shift your perspective at least once a week. Maybe go on a walk in a new neighborhood. Meditate in a park near your house. No matter what it is, set aside time for yourself (even if that means marking it on your calendar!) to get inspired and recharged.

2
Take yourself on an inspiration date.

Julia Cameron, the author of ‘The Artist’s Way,’ talks about the importance of engaging in creativity daily. One of the ways she recommends doing this is taking yourself on an “Inspiration Date.” A lot of times when we get stuck in our mundane routines, our lives become devoid of creativity. So, make a commitment to yourself to shift your perspective at least once a week. Maybe go on a walk in a new neighborhood. Meditate in a park near your house. No matter what it is, set aside time for yourself (even if that means marking it on your calendar!) to get inspired and recharged.

Shift your sweat routine.

One of my favorite ways to feel adventurous is to change up my workout routine. If I’ve been obsessed with yoga for a few months, I’ll try to head to a boxing class or go on a run with a friend. It’s easy to treat moving our body like another thing we have to check off our list. But, what if you could use it as a form of releasing stress and recharging your internal battery instead? Brainstorm some new classes or types of movement you want to explore and don’t overthink it—just get out there!

3
Shift your sweat routine.

One of my favorite ways to feel adventurous is to change up my workout routine. If I’ve been obsessed with yoga for a few months, I’ll try to head to a boxing class or go on a run with a friend. It’s easy to treat moving our body like another thing we have to check off our list. But, what if you could use it as a form of releasing stress and recharging your internal battery instead? Brainstorm some new classes or types of movement you want to explore and don’t overthink it—just get out there!

Connect with another human IRL.

Sadly enough, over 70% of Americans consider themselves lonely. At the same time, we spend on average 24 hours a week on technology, engaging in “low-quality leisure,” often by ourselves. It doesn’t take much to ask a friend to coffee or go on a hike with a coworker. Humans are social creatures, and engaging in deep regular connection allows us to get outside of our busyness bubble and put things in perspective.

4
Connect with another human IRL.

Sadly enough, over 70% of Americans consider themselves lonely. At the same time, we spend on average 24 hours a week on technology, engaging in “low-quality leisure,” often by ourselves. It doesn’t take much to ask a friend to coffee or go on a hike with a coworker. Humans are social creatures, and engaging in deep regular connection allows us to get outside of our busyness bubble and put things in perspective.

As a San Francisco transplant, I try to take advantage of the calm nature and literal jungles that are at our doorstep. After moving here from the hustle and bustle of New York City, the ability to get outside and be surrounded by nature is still astonishing to me. 

Some of my favorite places to explore in the Bay Area are:

    •    Changing my scenery and going on at urban hike at Mount Sutro

    •    Climbing the hills of Mount Diablo

    •    Soaking in the views at Bernal Heights

    •    Relaxing by the ocean at Muir Beach

    •    Walking through the wildflowers in Half Moon Bay

    •    Meditate in the botanical gardens

    •    Go for a run along the water near Fort Mason (and stop at the Sunday Farmer’s Market afterward!)



No matter what your version of adventure looks like, use this as inspiration to get outside, move your body, and shift your perspective. 
 

5

As a San Francisco transplant, I try to take advantage of the calm nature and literal jungles that are at our doorstep. After moving here from the hustle and bustle of New York City, the ability to get outside and be surrounded by nature is still astonishing to me. 

Some of my favorite places to explore in the Bay Area are:

    •    Changing my scenery and going on at urban hike at Mount Sutro

    •    Climbing the hills of Mount Diablo

    •    Soaking in the views at Bernal Heights

    •    Relaxing by the ocean at Muir Beach

    •    Walking through the wildflowers in Half Moon Bay

    •    Meditate in the botanical gardens

    •    Go for a run along the water near Fort Mason (and stop at the Sunday Farmer’s Market afterward!)



No matter what your version of adventure looks like, use this as inspiration to get outside, move your body, and shift your perspective. 
 

Katina Mountanos
Written by
Katina Mountanos
Mindset Coach | Yoga + Meditation Teacher
About the author
A mindset coach, certified yoga + meditation teacher, and startup advisor, Katina Mountanos is also the founder of @onadulting, a viral blog, and community of over 20,000 millennials learning to navigate adulthood in a conscious, healthy way. With her work featured in HuffPost, Teen Vogue, Fast Company, Elite Daily, and more, she has helped dozens of people make choices to improve their happiness and health.
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.