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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.

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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.

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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!

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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. 
 

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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.
MINDBODY holiday drinks horoscope
Wellness
Published Tuesday Dec 03, 2019 by Ashley Tracey

What Holiday Cocktail (Or Mocktail) Should You Sip On, Based On Your Zodiac Sign? 

Drink

It’s the holiday season, and that means colder weather, shopping for presents, and cozying up next to the fire with your loved ones. And of course, holiday parties! What goes great with all these activities? The perfect holiday drink, according to your zodiac sign!

If you’re not looking to indulge this season (or at all), any of these fun beverages can easily be crafted into a mocktail!

Aries

March 20-April 20 
Your Holiday Drink: Cranberry-Jalapeño Martini

This drink is tart and a little sassy just like you, Aries. To make this unique cocktail, you will need ½ cup cranberry juice, ½ cup fresh or frozen cranberries, ½ teaspoon chopped jalapeno, and a dash of raw sugar. Combine all the ingredients in a saucepan on the stove on low heat to make a cranberry syrup. When you are ready to serve, grab a shaker and add ice, 3 ounces of vodka, 1 tablespoon cranberry juice, and 1 tablespoon of your cooled cranberry syrup. Give it a good shake (you don’t stir) and pour it into a martini glass. Enjoy! 

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Aries

March 20-April 20 
Your Holiday Drink: Cranberry-Jalapeño Martini

This drink is tart and a little sassy just like you, Aries. To make this unique cocktail, you will need ½ cup cranberry juice, ½ cup fresh or frozen cranberries, ½ teaspoon chopped jalapeno, and a dash of raw sugar. Combine all the ingredients in a saucepan on the stove on low heat to make a cranberry syrup. When you are ready to serve, grab a shaker and add ice, 3 ounces of vodka, 1 tablespoon cranberry juice, and 1 tablespoon of your cooled cranberry syrup. Give it a good shake (you don’t stir) and pour it into a martini glass. Enjoy! 

Taurus

April 20-May 21
Your Holiday Drink: Eggnog 

There is nothing like a holiday classic for you, Taurus. Cozy up with some eggnog as you create your sacred holiday space. To make your own, separate one large egg and use an electric mixer to beat the yolk until stiff and creamy. Then add 1 teaspoon of sugar to the egg white and mix until peaks form. Then, slowly fold the egg white mixture into the egg yolk with a wooden spoon. In a separate bowl, beat 1 ounce of heavy cream with ½ teaspoon of almond and vanilla extracts and another teaspoon of sugar until stiff. Then slowly fold the cream into the egg mixture. Option: add rum, brandy, or bourbon and stir. Refrigerate or serve immediately with some nutmeg and cinnamon as garnish. 

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Taurus

April 20-May 21
Your Holiday Drink: Eggnog 

There is nothing like a holiday classic for you, Taurus. Cozy up with some eggnog as you create your sacred holiday space. To make your own, separate one large egg and use an electric mixer to beat the yolk until stiff and creamy. Then add 1 teaspoon of sugar to the egg white and mix until peaks form. Then, slowly fold the egg white mixture into the egg yolk with a wooden spoon. In a separate bowl, beat 1 ounce of heavy cream with ½ teaspoon of almond and vanilla extracts and another teaspoon of sugar until stiff. Then slowly fold the cream into the egg mixture. Option: add rum, brandy, or bourbon and stir. Refrigerate or serve immediately with some nutmeg and cinnamon as garnish. 

Gemini 

May 21-June 21
Your Holiday Drink: Pomegranate Gin Cocktail

This smooth and delicious drink is a conversation starter just like you, Gemini. Make a large batch and have it ready to go for your next holiday party. Add 2 ounces of pomegranate juice, 2 ounces of orange juice, 2 teaspoons of honey, 2 cups of sparkling water, and 4 ounces of gin to a pitcher and stir to mix. Pour over ice and garnish with fresh thyme and orange slices. Then serve it up alongside your charming, witty banter.

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Gemini 

May 21-June 21
Your Holiday Drink: Pomegranate Gin Cocktail

This smooth and delicious drink is a conversation starter just like you, Gemini. Make a large batch and have it ready to go for your next holiday party. Add 2 ounces of pomegranate juice, 2 ounces of orange juice, 2 teaspoons of honey, 2 cups of sparkling water, and 4 ounces of gin to a pitcher and stir to mix. Pour over ice and garnish with fresh thyme and orange slices. Then serve it up alongside your charming, witty banter.

Cancer 

June 21-July 23
Your Holiday Drink: Poinsettia

This festive yet fancy cocktail is perfect for you, Cancer. It’s quick and easy to make, so you can spend more time hosting all your fabulous dinner parties (in the comfort of your own home, of course). Pour 1 ounce of cranberry juice into a champagne flute. Add a splash Triple Sec and top it off with your favorite bubbles. Then, garnish with 24k gold glitter and enjoy the praise. JK on the gold, but you never know with Cancer. 

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Cancer 

June 21-July 23
Your Holiday Drink: Poinsettia

This festive yet fancy cocktail is perfect for you, Cancer. It’s quick and easy to make, so you can spend more time hosting all your fabulous dinner parties (in the comfort of your own home, of course). Pour 1 ounce of cranberry juice into a champagne flute. Add a splash Triple Sec and top it off with your favorite bubbles. Then, garnish with 24k gold glitter and enjoy the praise. JK on the gold, but you never know with Cancer. 

Leo

July 23-August 23
Your Holiday Drink: Sparkling Celebration Punch

Every Leo deserves a celebration and this punch is the purrfect crowd-pleaser. This fun beverage is easy to whip up at your next holiday party. In a punch bowl, mix 1 cup of brandy with ½ cup light agave until blended. Stir in a bottle of your favorite Riesling or sweet wine. Then, add in some more bubbles with a bottle of your favorite sparkling wine. Gather everyone around the punch (so they can sing your praises, obviously) and serve over ice with fresh lime or orange slices.
 

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Leo

July 23-August 23
Your Holiday Drink: Sparkling Celebration Punch

Every Leo deserves a celebration and this punch is the purrfect crowd-pleaser. This fun beverage is easy to whip up at your next holiday party. In a punch bowl, mix 1 cup of brandy with ½ cup light agave until blended. Stir in a bottle of your favorite Riesling or sweet wine. Then, add in some more bubbles with a bottle of your favorite sparkling wine. Gather everyone around the punch (so they can sing your praises, obviously) and serve over ice with fresh lime or orange slices.
 

Virgo

August 23 -September 23
Your Holiday Drink: Sparkling Blackberry Tea Cocktail

This drink is a good go-to break from your usual detox routine, Virgo—and did I mention it is full of antioxidants? To make, steep your favorite tea and then let it cool. Make a simple blackberry syrup by mixing 1 cup sugar, 1 cup water, and ½ cup fresh blackberries on the stove over medium heat. Allow the mixture to simmer for a few minutes until the sugar dissolves. Then, strain and refrigerate. When you’re ready for a drink, fill a wine glass with ice, 1 ounce of chilled steeped tea, ½ ounce of your blackberry syrup, 1 ounce of dry vermouth, and top it with sparkling wine. Stir and garnish with fresh blackberries. 
 

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Virgo

August 23 -September 23
Your Holiday Drink: Sparkling Blackberry Tea Cocktail

This drink is a good go-to break from your usual detox routine, Virgo—and did I mention it is full of antioxidants? To make, steep your favorite tea and then let it cool. Make a simple blackberry syrup by mixing 1 cup sugar, 1 cup water, and ½ cup fresh blackberries on the stove over medium heat. Allow the mixture to simmer for a few minutes until the sugar dissolves. Then, strain and refrigerate. When you’re ready for a drink, fill a wine glass with ice, 1 ounce of chilled steeped tea, ½ ounce of your blackberry syrup, 1 ounce of dry vermouth, and top it with sparkling wine. Stir and garnish with fresh blackberries. 
 

Libra 

September 23-October 23
Your Holiday Drink: Mistletoe Margaritas

Libra, your love of love will be all over this Mistletoe Margarita, which is sure to land you a few extra smooches this holiday season. To make, rim your glass with a lime wedge and dip into coarse salt. In a cocktail shaker, add 2 ounces of Grand Marnier, 1 ½ ounces of tequila, 2 ounces of white cranberry juice, 2 ounces of freshly squeezed lime juice, and 1 ounce of simple syrup and shake. To serve, pour over ice and garnish with a lime wedge and fresh cranberries. Then take a sip, pucker those lips, and get ready for all the adoration.
 

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Libra 

September 23-October 23
Your Holiday Drink: Mistletoe Margaritas

Libra, your love of love will be all over this Mistletoe Margarita, which is sure to land you a few extra smooches this holiday season. To make, rim your glass with a lime wedge and dip into coarse salt. In a cocktail shaker, add 2 ounces of Grand Marnier, 1 ½ ounces of tequila, 2 ounces of white cranberry juice, 2 ounces of freshly squeezed lime juice, and 1 ounce of simple syrup and shake. To serve, pour over ice and garnish with a lime wedge and fresh cranberries. Then take a sip, pucker those lips, and get ready for all the adoration.
 

Scorpio

October 23-November 22
Your Holiday Drink: Chai Hot Toddy 

This sweet, spicy holiday drink is a perfect complement to your sultry energy, Scorpio. In a pot on the stove, bring ½ cup chai tea concentrate and ½ cup whole milk to a simmer over medium-low heat. Remove from heat once hot enough. In a mug, add 1 ounce of brandy and 1 ounce of butterscotch liqueur. Then, top it off with some of your chai tea milk mixture. Stir slightly and dust with crushed graham crackers. This drink is sure to get those infamous, intense Scorpio vibes going.

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Scorpio

October 23-November 22
Your Holiday Drink: Chai Hot Toddy 

This sweet, spicy holiday drink is a perfect complement to your sultry energy, Scorpio. In a pot on the stove, bring ½ cup chai tea concentrate and ½ cup whole milk to a simmer over medium-low heat. Remove from heat once hot enough. In a mug, add 1 ounce of brandy and 1 ounce of butterscotch liqueur. Then, top it off with some of your chai tea milk mixture. Stir slightly and dust with crushed graham crackers. This drink is sure to get those infamous, intense Scorpio vibes going.

Sagittarius

November 22-December 22
Your Holiday Drink: Holiday Mojito 

This White Holiday Mojito is the perfect drink for your adventurous spirit, Sagittarius. In a glass, muddle the juice of one lime with 1 tablespoon of sugar and 8 mint leaves until the leaves have broken down. In a blender, add 2 tablespoons of white rum, 1 tablespoon of coconut rum, and ¼ cup of coconut milk and pulse until smooth. To serve, add ice to your mint sugar mixture, then add your rum coconut mixture and stir to combine. Top with sparkling water, mint, and pomegranate. Sip and enjoy like you’re celebrating the holidays on a tropical beach. 

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Sagittarius

November 22-December 22
Your Holiday Drink: Holiday Mojito 

This White Holiday Mojito is the perfect drink for your adventurous spirit, Sagittarius. In a glass, muddle the juice of one lime with 1 tablespoon of sugar and 8 mint leaves until the leaves have broken down. In a blender, add 2 tablespoons of white rum, 1 tablespoon of coconut rum, and ¼ cup of coconut milk and pulse until smooth. To serve, add ice to your mint sugar mixture, then add your rum coconut mixture and stir to combine. Top with sparkling water, mint, and pomegranate. Sip and enjoy like you’re celebrating the holidays on a tropical beach. 

Capricorn 

December 22-January 20
Your Holiday Drink: Mulled Wine 

There is nothing better for a Capricorn than a tried-and-true holiday mulled wine. This make-ahead drink is sure to keep your guests happy, while you’re still the popular party host. To make, combine 4 cups of apple cider, 1 bottle of your favorite bold red wine, ¼ cup of honey, 2 cinnamon sticks, the zest and juice of 1 orange, 4 whole cloves, and 3 star anise in a large pot on the stove. Bring to a boil and then reduce the heat to simmer for 10 minutes. When your guests arrive, pour into mugs and garnish with an orange slice or cinnamon stick. 

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Capricorn 

December 22-January 20
Your Holiday Drink: Mulled Wine 

There is nothing better for a Capricorn than a tried-and-true holiday mulled wine. This make-ahead drink is sure to keep your guests happy, while you’re still the popular party host. To make, combine 4 cups of apple cider, 1 bottle of your favorite bold red wine, ¼ cup of honey, 2 cinnamon sticks, the zest and juice of 1 orange, 4 whole cloves, and 3 star anise in a large pot on the stove. Bring to a boil and then reduce the heat to simmer for 10 minutes. When your guests arrive, pour into mugs and garnish with an orange slice or cinnamon stick. 

Aquarius

January 20-February 18
Your Holiday Drink: Peppermint Bark Mimosa 

Peppermint Bark Mimosas are a nice mix of classic and refreshingly unique, just like you Aquarius. To make, melt ¼ cup of semisweet chocolate chips and crush 3 candy canes. Dip the rims of your champagne flutes in the melted chocolate and then into crushed up candy canes. Then, add 1 ounce of peppermint schnapps to each glass and top with your favorite champagne or prosecco. These mimosas—and your friendly nature—are sure to get anyone into the holiday spirit.

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Aquarius

January 20-February 18
Your Holiday Drink: Peppermint Bark Mimosa 

Peppermint Bark Mimosas are a nice mix of classic and refreshingly unique, just like you Aquarius. To make, melt ¼ cup of semisweet chocolate chips and crush 3 candy canes. Dip the rims of your champagne flutes in the melted chocolate and then into crushed up candy canes. Then, add 1 ounce of peppermint schnapps to each glass and top with your favorite champagne or prosecco. These mimosas—and your friendly nature—are sure to get anyone into the holiday spirit.

Pisces 

February 18-March 20
Your Holiday Drink: Vanilla Dark and Stormy 

Pisces, this Vanilla Dark and Stormy is sure to warm your heart and calm those strong emotions that may keep you away from the holiday scene. To make, combine 2 cups dark rum with 3 cups ginger beer (not ginger ale), the juice of 4 limes, and a tiny splash of vanilla extract in a pitcher. Serve on the rocks with lime wedges. This is the perfect drink to bring you out of solitude and into a festive mood. 

Looking to learn more about your sign? Get the scoop on your sun, moon, and rising sign here! 

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Pisces 

February 18-March 20
Your Holiday Drink: Vanilla Dark and Stormy 

Pisces, this Vanilla Dark and Stormy is sure to warm your heart and calm those strong emotions that may keep you away from the holiday scene. To make, combine 2 cups dark rum with 3 cups ginger beer (not ginger ale), the juice of 4 limes, and a tiny splash of vanilla extract in a pitcher. Serve on the rocks with lime wedges. This is the perfect drink to bring you out of solitude and into a festive mood. 

Looking to learn more about your sign? Get the scoop on your sun, moon, and rising sign here! 

Ashley Tracey
Written by
Ashley Tracey
Astrologer | Empowerment Coach
About the author
An all-around spiritual badass based in Denver, Colorado, Ashley Tracey is a passionate and empathetic soul whose life purpose is to help others live at their highest potential. Working with clients around the world to empower wholistic well-being, she helps to expand their consciousness and activate soul-centered living.