Tag: low impact exercise

Bedtime Yoga: 7 Yoga Moves for Better Sleep

Trouble falling asleep? You’re not alone! Whether you’re dealing with insomnia, restless syndrome or other sleep disorder keeping you up at night, it’s important to craft a proper sleep schedule and bedtime routine to help fight off sleep deprivation. Yoga has many benefits, but it’s especially great to unwind with before bed as it helps relax your body and mind while improving overall sleep quality. Here are a few bedtime yoga poses you can incorporate into your bedtime routine.

Bedtime Yoga: 7 Moves for Better Sleep
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that we only work with companies and individuals that we trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Child’s Pose

Child’s pose, also known as balasana, is a simple pose that helps promote relaxation and calmness while relieving tension in the back and shoulders. This is the perfect pose to engage in after a long day. Start by kneeling on the floor with your toes together and hips should-width apart. Slowly push your hips back and rest your chest in between your thighs. 

Then, rest your forehead on the ground and stretch your arms forward. Hold this pose for three to five minutes or longer if you’d like. Take slow and steady breaths through your nose as you hold this pose. If you feel comfortable, try slowly rocking your head back and forth. This helps relieve any tension you may be feeling in your brow. To ensure you’re comfortable in this pose, wear a comfortable pair of yoga leggings so you’re able to feel the stretch and aren’t restricted by your clothing.  

Cat and Cow Pose

Though it has an interesting name, cat and cow pose is extremely effective for relieving tension in your spine, shoulders and lower back while also promoting mental relaxation. Begin on your hands and knees with your wrists lined up with your shoulders. Inhale into cow pose by bringing the top of your head and your tail bone up to the ceiling. Then, exhale into cat pose by tilting the crown of your head down and arching your spine. 

Focus on drawing your belly button in toward your spine while you’re in the cat pose to allow for a deeper stretch. Repeat the sequence five to 20 times, remembering to take slow and deep inhales and exhales as you perform the movements.  

Corpse Pose

Also known as savasana, corpse pose is the best way to end your bedtime yoga routine, and best of all, it can be done from your bed. Corpse pose is great for lowering blood pressure and heart rate, relieving tension in your body and promoting relaxation. 

To begin this pose, simply lie on your back with your legs straight in front of you. Relax your arms at your sides with your palms facing up. With your eyes closed, take slow deep belly breaths and allow your body to relax completely. Hold this pose for 10 to 15 minutes, or however long you feel is needed. If you have trouble quieting your mind before bed, try putting on some soothing music or engaging in meditation while you hold the pose.   

Although sleep doesn’t always come easy, unwinding with some bedtime yoga can help you relax so you can get a good night’s rest. For more yoga poses you can do before bed as well as tips for crafting a perfect sleep schedule, check out the infographic guide below. 

bedtime yoga

Author Bio:

Corey Doane is a digital content creator who helps Adidas create helpful and compelling stories worth sharing. Her background in digital marketing and creative writing has led her to cover unique topics ranging from business to eco to lifestyle. 

How To Use A Pool For Self Care 

What does your self care routine consist of? Have you ever thought about using a pool for self care? Self care can take many forms, including sleeping, journaling and meditating. Another way you can escape the stresses of life is by swimming in a pool. Not only is swimming a great way to keep your body in shape, but it also has psychological benefits. Keep reading to learn why self care is crucial and how a pool can help with your self care routine. 

How to Use a Pool for Self Care
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that we only work with companies and individuals that we trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Why Is Self Care Important? 

When people think of self care, pampering may come to mind. Some might even think it’s a selfish practice. However, this is not the case. Self care is essential for your emotional, physical and mental well-being. Moreover, following a personal care routine has been clinically proven to help reduce stress and anxiety while boosting happiness, energy and concentration. By giving yourself a daily dose of compassion, you’re able to approach work and relationships with a clear, happy mind.  

How Can a Pool Aid in Your Self Care Routine?

No matter your age or fitness level, taking a dip in a pool can enhance your wellness. Of course, you should always check with your doctor before starting a new exercise routine. Whether you access a pool through a local gym, spa, YMCA building or your backyard, here are some ways you can utilize a pool for self care. 

Why All Moms Need to Spend the Day at Thermea

Swimming

This aquatic sport allows for gentle, low-impact, full-body movement. This means that it’s a great form of exercise for anyone. Consider adding the breaststroke, butterfly, backstroke and sidestroke to your swimming workout to boost your mood and mental health. The repetitive motion of swimming helps release endorphins in the brain, bringing about a sense of happiness. Overtime, you might also notice that you have better flexibility, more strength and a slimmer waistline.

Water Aerobics

Water aerobics is a type of resistance training typically done in waist-deep water. This low-impact workout incorporates yoga-inspired movements and breathing techniques to help you release stress and burn calories. It can also help improve heart health, cardiovascular strength and flexibility as well as lessen joint pain. 

Aquatic Therapy

This is a type of physical therapy that takes place in a pool, usually under the supervision of a trained health care professional. Exercises are performed in water for fitness, relaxation, physical rehabilitation and other therapeutic benefits. Aquatic therapy can help relieve tension that’s caused by stress. 

7 Days of Self Care

Benefits of Swimming

Sleep better: Swimming slow, calm laps before bedtime can help you get a good night’s rest. This is because it engages your entire physique, as well as relaxes your mind and body.  
 
Build endurance: Taking some laps in a pool is a great workout for your cardiovascular system. Over time, swimming can lead to increased lung capacity and better overall aerobic performance.  
 
Stay active while pregnant: Did you know that swimming is a pregnancy-safe form of exercise? The water supports your belly and can help reduce any swelling in the ankles. Remember to speak with your physician before starting any new exercise programs during pregnancy.  
 
Get a healthy glow: This aquatic sport boosts circulation and helps release toxins from the body. 

Using a pool and adding swimming to your self care routine has numerous benefits for your mind, body and soul. Remember to start slow and build up your swimming levels at a pace that works for you. 

Author Bio

Hillary Rymer is VP of Marketing at Pool Troopers. Raised in Florida, Rymer grew up around swimming pools and even swam for the University of Alabama. She is passionate about pool safety providing backyard freedom to all pool owners.