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Denver MINDBODY
Local
Published Tuesday Jul 09, 2019 by Karstee Davis

Step up Your Summer Flow With These Outdoor Yoga Classes

The first time I ever practiced yoga was years ago at Red Rocks Amphitheater. The clouds, the sunrise, the breeze, the birds, the Red Rocks—it all served to amplify my practice. I fell into a deep state of gratitude and bliss, and that feeling began a healing journey that has changed my life. There is something about the combination of nature, breath, and body you just can’t beat. 

If you’re ready to embrace that feeling (and the warmer weather), here’s where to experience all things yoga and the great outdoors this Colorado summer.


BOULDER 

Yoga on the Lawn 
CorePower Yoga (South Boulder)
Sunday, July 14 & July 28 | Sunday, August 11 & August 25 
Class begins at 9 am 
Enjoy a free community class with CorePower Yoga on the Pearl Street lawn in front of the courthouse downtown. Afterward, walk over to Centro for a free mimosa/cocktail!.

Self Care Summer Sundays 
Yoga Pod Boulder | The Dailey Method
Every Sunday through August 28
Class begins at 9:30 am
The Yoga Pod Boulder and The Dailey Method - Boulder have teamed up to offer a rotating schedule of free courtyard yoga and barre classes at the Embassy Suites by Hilton on Canyon Boulevard. Post-class, grab your friends and sip on bottomless mimosas with a brunch entree purchase at The Grill in the Hilton Garden Inn. 


DENVER 

Yoga Before Brunch | Wine-Down Wednesday Yoga | Yoga on the Tarmac 
CorePower Yoga (North Denver)
Every Sunday & Wednesday in July; Thursday, July 18 (Yoga on the Tarmac)
Class start times vary 
From sunrise to sunset, CorePower Yoga (North Denver) is bringing the summer heat with three free fun events. Pre-registration is required but make sure to stick around after class to take in the beautiful outdoors—and bond with your fellow yogis! 


Monday Evening Power Vinyasa Flow 
The River Yoga
Every Monday through October 28
Class begins at 6 pm 
Taking place at Denver’s Civic Center Park, empower your flow and practice meditation in motion during this outdoor workout for all levels on the Great Lawn. Remember to sign a waiver before class! 


FORT COLLINS 

Yoga on the Terrace @ The Elizabeth Hotel | Yoga on the Patio @ Infinite Monkey Theorem | Yoga Thirstdays 
CorePower Yoga Fort Collins
Every Tuesday through August 27 | Saturday, July 27 & August 31 | Thursday, July 11 & August 1
Class start times vary 

Tap into free flows at three amazing spaces this summer! From the outdoor terrace at The Elizabeth Hotel to happy hour pricing post-class on Rosé and mimosas at Infinite Monkey and practicing at New Belgium Brewery, CorePower Yoga doesn’t disappoint. 

Yoga Pod Summer Yoga Series 
Yoga Pod Fort Collins
Every Saturday through August 24
Class start times vary
Kick your weekend off with free classes brought to you by Yoga Pod Fort Collins. Taking place at Foothills Mall and C.B. & Potts Restaurant & Taproom, cool off post-class with $3 pints! 


No matter where you decide to take a class this summer, remember to bring your own mat, water, and towel—and wear sunscreen! Plan ahead by checking out the event links to see if pre-registration is required. Have fun!
 

Karstee Davis
Written by
Karstee Davis
Writer + Yogi
About the author
Karstee Davis is a writer + yogi living in the Boulder, CO area. She has written for Folk Rebellion, The Endometriosis Foundation of America, and CO Yoga + Life Magazine. You can find her at www.purifiedoutlook.com or on Instagram @purifiedoutlook.
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.