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Whether youre an avid yoga enthusiast or a beginner to the practice, everything starts out with a great yoga mat. Sure, you can buy a basic option but wheres the fun in that? Why not spice up your yoga game by picking up a beautiful piece of equipment?

We found a handful of amazing mats that are incredibly durable and lovely to look at. All of these designs are interesting and unique were confident that youll find at least one from our roundup below to suit your aesthetic!

This Glow-in-the-Dark Mat

The fun design on this yoga mat glows in the dark, which can help guide you if youre participating in midnight meditation!

Get the Ananda Glow in the Dark Yoga Mat for $70 at Amazon! Please note, prices are accurate at the date of publication, September 26, 2022, but are subject to change.

This Extra Large Mat

If you prefer larger mats, this one is absolutely ideal. We also love that its thicker for extra comfort!

Get the nuveti TPE Large Yoga Mat for prices starting at $40 at Amazon! Please note, prices are accurate at the date of publication, September 26, 2022, but are subject to change.

This Reversible Mat

You can switch things up by flipping this mat over on either side so youre basically scoring two mats for the price of one!

Get the UMINEUX Yoga Mat Extra Thick for prices starting at $30 at Amazon! Please note, prices are accurate at the date of publication, September 26, 2022, but are subject to change.

This Moon Phase Mat

The simple print on this yoga mat is adorable and perfect for anyone who loves a minimalist look!

Get the Ajna Natural Rubber Yoga Mat for $80 at Amazon! Please note, prices are accurate at the date of publication, September 26, 2022, but are subject to change.

This Foldable Travel Mat

The way this mat is designed makes it easy to fold up. If youre a gal on the go, this is your best bet!

Get the Homaisson Folding Travel Yoga Mat on sale for just $21 at Amazon! Please note, prices are accurate at the date of publication, September 26, 2022, but are subject to change.

This Lightweight Mat

The lighter feel of this mat makes it excellent for traveling plus, there are plenty of fun prints to choose from!

Get the nuveti Printed Travel Yoga Mat for just $30 on Amazon! Please note, prices are accurate at the date of publication, September 26, 2022, but are subject to change.

This Bestselling Mat

Out of all of the mats we found, this one is definitely the most popular. Shoppers say its an amazing bang for your buck!

Get the Gaiam Print Yoga Mat for prices starting at $17 on Amazon! Please note, prices are accurate at the date of publication, September 26, 2022, but are subject to change.

Looking for something else? Check out more of our favorites below:

Check out more of our picks and deals here!

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7 Amazing Yoga Mats That Are All Designed Beautifully - Us Weekly

Dussehra 2022 Date: On Wednesday, October 5, the festival of Dussehra will be celebrated all over the country. Shopping on the day of Dussehra is considered auspicious. If you want on this day, you can also do Diwali shopping. Arms worship is also done on this day. Along with this, Goddess Puja, Shami Puja, Shri Ram ji are also worshipped. Come let us know which are the best Muhurta and auspicious yoga for all the work.

Abuja Muhurta: The day of Dussehra is considered as one of the three and a half Abuja Muhurta, so the whole day is auspicious.

Amrit Kaal Muhurta: From 11:33 am to 01:02 pm. You can buy during this time. If you want, you can buy vehicles, gold or silver.

Amrit Kaal Shami poojan can also be done in Muhurta.

Afternoon time: Most auspicious time from 01:20:11 to 03:41:37 in the afternoon. In this, Shami Puja, Shri Ram Puja, Devi Puja, Havan etc. can be done.

Twilight time: From 06:12 to 06:36 in the evening. In this Muhurta, one can do aarti of Shri Ram and Goddess.

Victory Muhurta: From 02:26 pm to 03:13 pm. Arms can be worshiped in this Muhurta.

Auspicious Yoga: On Dussehra, Ravi Yoga will be from 06:30 am to 09:15 pm, Sukarma Yoga till 08:21 in the morning, after that Dhriti Yoga will remain for the whole day and night.

When to burn Ravana: There is a tradition of burning Ravana at night. Thats why you can see the Choghadiya of the night.

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Bought on Dussehra and the most special Muhurta and Yoga of worship - Globe News Insider

Irrespective of their nature, location or preferences, there are a lot of commons that all women have with each other. For instance, one might be an outgoing person with a lot of emphasis on education, friends, and career or a homemaker. However, taking care of health and wellness is equally important for all.

This becomes even more of a priority once you have got married, settled in a corporate job, and are ready to experience motherhood. From the very outset, there is a bond between mother and the unborn child which can be considered as philosophical, emotional or psychological as per the observers understanding. However, this bond is undeniable and when mindfulness and power of positive thinking is integrated into ones experience of pregnancy, the outcome is usually even better. For instance, you might write letters to your unborn child, or visualize things and situations, the way you want them to be.

Another key aspect of motherhood is to be physically active to the extent advised by doctors. These days, most doctors recommend specific yoga postures and breathing exercises etc. for expecting mothers. Quite often, first-time mothers are really scared of the experience, and develop a lot of fears and apprehensions about how the whole experience of childbirth is going to be. Thats where, maintaining a positive mindset and doing things like yoga and meditation prove to be quite helpful. In a lot of cases, it has been seen that practicing yoga and mindfulness makes the whole process quicker, easier and natural without any need for surgeries or medical complications. However, as any mother would testify, it is the experience post-delivery and the early years of raising a child, that are even more challenging than giving birth.

In cases of nuclear families, it isnt uncommon for mothers to leave their jobs so that they can take care of the child. If you have a supportive family and husband, then you would be able to juggle both private and professional lives with great success as long as you remain physically and mentally healthy. There would be extra weight to lose after a pregnancy. No matter how careful or meticulous you are, there is always going to be some extent of recovering to fitness. One might need to lose weight or get their energy back and so on.

Thats where yoga once again proves to be of a great help. Thankfully, there is a lot of awareness as well as access to qualified teachers and classes in almost all parts of India. Whether your aim is to reduce weight or feel fitter and more agile, yoga never lets you down. In fact, the kind of transition that yoga practice under the guidance of expert trainers is something as life-altering as being transported into an alternate universe where you become a different version of yourself. It would be almost as if Dr Strange conjured up some of his spells and changed your physical abilities and mental approach.

The best thing about yoga is that it is safe and beneficial for all ages, which makes it ideal for not only a new mother, but for her child as well.

Parents always want the best for their children whether it is getting them admitted to the top schools, giving them the best toys, clothes, food and all the facilities possible. Therefore, it is a great idea for young mothers to initiate their children into yoga practice at an early age. One of the best things about modern technology is that it helps you access almost everything at home.

Whether you wish to join a yoga studio, practice at home or on-the-go, the emergence of online platforms and smartphone apps has made it easy for all scenarios. You can initiate your child and inspire him/her by working out alongside. Once the child gets into the habit, they would adopt it as a life-long practice. The fact that yoga is a holistic form of physical exercise that helps in not just boosting physical flexibility or making one muscular, makes it even more ideal for mothers and children alike. With regular practice of yoga, one also gets to enjoy internal health benefits such as digestion, management and prevention of lifestyle diseases as well as lowering of stress.

Since kids are enthusiastic, energetic and flexible, it is best to start with some stretching and bending exercises such as Utrasana or the camel pose, Matsyasana (fish pose) or Dhanurasana (bow pose). Such poses help in strengthening back, thigh and buttocks muscles as well as boosting cardiovascular strength.

The key for young mothers is to know the importance of their own mental and physical wellness and of initiating their children into a fitness regime from an early age. With access no longer being a challenge in the digital era of online yoga platforms, there is no reason why you should settle for anything less. After all, health is truly the real wealth!

Views expressed above are the author's own.

END OF ARTICLE

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Yoga & motherhood - Times of India

PC: Four Seasons Resort Lnai

Four Seasons Resort Lnai, a Five-Diamond oceanfront retreat, is now offering fun for the whole family with seven kid friendly activities and experiences.

Explore the land and the sea with these activities and then return to the tranquil oasis of the Resort for a perfect end to a day in paradise, according to the announcement.

The Resort is offering: new childrensyogaclasses; tennis at theTennis Garden; golf at Four SeasonsMnele Golf Course; ziplining atLnai Adventure Park; take aim at the Lnai Archery and Shooting Range; explore the ocean with snorkel or sunset sails on the resorts 65 foot catamaran; or saddle upfor a horseback ride into the hills surrounding Kele.

In addition, Four Seasons Resort Lanai is committed to preserving and teaching the culture and history of the island and theLove Lnaicultural advisors daily program teaches children Hawaiian traditions fromhula and ukulele, to lei making and net weaving.

With a 90,000-acre (365 hectare) island to explore, families can enjoy a variety of activities, from land and ocean excursions to cultural activities and events just for kids.

Say Om

A new offering just launched at the Resort is Kids For All Seasons Yoga. Children aged 5-12 can learn how to focus and centre themselves with various breathing and visualization techniques, as well as improve coordination,strengthen their bodies and increase flexibility through more yoga poses in thisyogaclass.

For the Older Set Teens and parents can check out additional classes including aerial yoga, reiki, beach yoga and restorative sound healing.*

Lnai by Sea

Families have a chance to sail on the Resorts 65 foot (20 metre) catamaran and enjoy morning snorkel sails and evening sunset sails. From December through April, the experience turns into a whale watching expedition as Lnai, home to one of Hawaiis largest schools of spinner dolphins, also offers a haven to north Pacific humpback whales.All excursions include a selection of food, snacks and beverages.

For the Younger Set Kids can challenge their balance and hang five on snorkel sails as they paddle out on an SUP board in between searching for colorful fish underwater.

Aerial Adventures

TheLnai Adventure Parkoffers canopy ziplines and adventure towers that are kid friendly and a whole lot of fun. Children and parents can soar seated or in a Superman position on the zipline course, while getting amazing views of the Kaiholena Gulch. Or test balance and flexibility with the Adventure Tower, which offers more than 70 obstacles in a two-tiered elevated structure. Take a seat at the Picnic Table, balance on the Surfboard or Teeter-Totter or try the Slackline, Climbing Wall Traverse, Wood Cookies or Fire Cracker Logs.

For the Younger Set For the little ones, ages 4 and up, the ground-level Kids Course allows self-guided exploration through a series of different obstacles, and kids get to gear up just like the older adventurers with their own harness and lanyards set.

Take Aim

At the Lnai Archery and Shooting Range guests can challenge their hand and eye coordination. The 14-station course in the wooded uplandsoffers sporting clays launched to simulate flight patterns of duck,quail, dove, pheasant and even running rabbit patterns. Families can set their sight on 3D animal targetssuch as turkey, deer, T-rex or boar or take aim at traditionalarchery targets, from 5 to 25 yards (4.5-23 metres) away at the archery course. Combining archery and clay shooting, Sporting Arrows uses flu flu arrows to hit moving targets. The arrows heft allows for a powerful acceleration with a short flight to find the mark.

For the Younger Set Children as young as nine can enjoy these activities, with appropriate supervision child-sized equipment and special rates are available.

Saddle Up

Gather the gang for a horseback ride into the hills surrounding Koele, once the centre of ranching operations on the island, and explore the wooded valleys and trails of Lanais upland terrain. The wranglers can accommodate riders of all experience levels, including lessons. For the littlerkeiki,pony rides and cart rides with the minis are available. Pack a picnic and enjoy lunch in the pasture for a relaxing afternoon.

For the Younger Set Families can head up to the Lnai Ranch via resort shuttle or jeep and spend time with miniature horses, donkeys and goats while the wranglers talk story about Koele and thepaniolo(cowboy) culture on Lnai.

Learn Hawaiian Culture

Learn more about the rich variety of Hawaiian crafts and culture with Hooluana, a daily program of demonstrations and hands-on activities by theLove LnaiCultural Advisors, such askapala(stamps), hula and oli, ukulele playing, lei making, net weaving demonstrations and more.

For the Younger Set Favorite activities include coconut frond weaving, where kids can make fun pieces such as fish or another animal or private hula lessons where they practice fundamental steps and possibly learn choreography to a simple song.

Racquets and Clubs

Take advantage of complimentary demo racquets, balls and court shoes and book court time or join the pro for a class at theTennis Garden. Or, play a round onMnele Golf Coursewith Junior Golf after noon, one child plays free per paid adult. Complimentary rentals included for juniors (ages 17- under) as well as adults.

For the Family Kids of all ages will enjoy pickleball, a racquet sport gaining in popularity that combines elements of badminton, tennis and table tennis. Or enjoy Mini-Mnele, a six-hole, par-three course right on the practice facility for a complimentary and fun afternoon event.

The complimentaryKids For All Seasonsprogram encourages children to appreciate Lanais unique environment. They learn about petroglyphs, the spirit ofalohaand how the Hawaiian Islands formed. Reservations required.

*Complimentary and fee-based classes available.

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Kid friendly activities offered at Four Seasons Resort Lnai - Maui Now

Let me start by saying I have never been one for lifting, or even HIIT. Yoga is my true love, and until I had the TRX bands, my mat was essentially the only workout gear I had. The beauty of the TRX bands is, whether you're a heavy-lifter, a yogi, or both, there are so many options when it comes to this equipment.

The setup is also a breeze. The HOME2 set comes with a simple door frame strap that allows you to hook the bands behind any closed door in a matter of seconds. And there's also a separate suspension strap that allows you to take your bands on the go. (Think wrapping them around a tree for a workout in the park!)

I keep mine on the back of my bedroom door, visually reminding me to use them anytime I wantwhich is great, considering I work from home. Not to mention they take up hardly any space at all, making them great for apartment-dwellers and home-owners alike.

Over the years of having my bands, I've figured out a quick routine that works from me using some of my favorite moves. (Planks and mountain climbers to work my core, squats and lunges for the lower body, and so, so many different arm workouts!)

Nowadays, I don't really need to watch videos for inspiration, but when you're getting started, TRX has a bunch of workout videos to learn from, plus videos from real TRX users are also a-plenty on YouTube, TikTok, etc.

Go here to read the rest:
TRX Bands Review: Why I Don't Need Anything Else In My Home "Gym" - mindbodygreen

1. MUSIC, BEER

5th Annual DAStoberfest,

Abacoa Amphitheater

DAS Beer Garden welcomesSister Hazel, the Spin Doctors and hometown indie band Surfer Blood to this festival combininggreat music with fun Oktoberfest traditions includingstein-holding contests, German-style pub food and, of course, excellent beers.

The event is 4 to 10 p.m. Saturday.1260 University Blvd., Jupiter. Tickets start at $30. Information:dastoberfest.com

2. LISTEN, RELAX

Music at St. Paul's: Clarinet Quintet-athon,

St. Paul's Episcopal Church

This show will feature the incredibly talented Con Brio Quartet with Stojo Miserlioski on clarinet.

The performance is 3 p.m. Sunday. 188 S. Swinton Ave., Delray Beach. $20. Information:musicstpauls.org

3. HISPANIC HERITAGE MONTH KICK OFF

Art After Dark/Nuestra Cultura kickoff,

Norton Museum of Art

This edition of Art After Dark will feature a Spanish-language docent tour, an open studio inspired by Venezuelan artist Arturo Herrara and a concert with Cuban music group Cortadito.

The event kicks off at 5 p.m.Friday. 1450 S. Dixie Highway, West Palm Beach. Information:norton.org

4. Twilight Yoga at the Light,

Jupiter Inlet Lighthouse & Museum

Experience the serenity of Yoga with Mary Veal on the Lighthouse Deck at sunset every Monday. Stay fit and calm your mind in this all levels class. Beginners are welcomed and encouraged.

The session is 7 to 8 p.m. Monday. 500 Captain Armour's Way, Jupiter. $10. Information:.jupiterlighthouse.org

5. LISTEN UP

Panic! At the Disco "Viva Las Vengeance Tour 2022,"

FLA Live Arena

Get an earful of great songs including "Victorious," "High Hopes," "Don't Let the Light Go Out," and more. With special guests MARINAand Jake Wesley Rogers.

The show is 7 p.m. Tuesday. One Panther Way, Sunrise. See website for ticket prices. Information:flalivearena.com/events

6. GET ROCKIN'

Alice in Chains & Breaking Benjamin "American Tour 2022,"

iTHINK Financial Amphitheatre

Turn October into Rocktober with a heaping helpingof grunge with Alice in Chainsand post-grunge, hard-rocking alternative from Breaking Benjamin. Also featuring Bush.

The show is 5:30 p.m. Saturday. 601-7 Sansbury Way, West Palm Beach. See website for ticket prices. Information:westpalmbeachamphitheatre.com

7. MORE TO HEAR

"Legend at Arts" featuring 311 and Cypress Hill,

ArtsPark at Young Circle

Multi-platinum rock group 311 will join forces with legendary multi-platinum hip hop group Cypress Hill to kick off thisbrand-new music series at ArtsPark.

The show is 5 p.m. Oct. 7. One North Young Circle, Hollywood. Tickets start at $50. Information:legendsatarts.com

8. GO GREEN

Boca Raton Garden Club-General Meeting,

Boca Raton Community Center

This meet and greet will be for members and prospective members to learnabout the clubs many instructional, social and charitable activities planned for this year.

The event is 1 p.m. Tuesday.150 NW Crawford Blvd., Boca Raton. Free. Information:www.bocaratongardenclub.org; 561-395-9376.

Eddie Ritz is a journalist at The Palm Beach Post, part of the USA TODAY Florida Network. You can reach him at eritz@pbpost.com. Help support our journalism. Subscribe today.

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Best things to do this weekend: Music, beer fest with Spin Doctors, Sister Hazel in Jupiter - Palm Beach Post

Its time to celebrate, party, and gorge on delicious food and a lot of sweets as the Indian festive season is almost here. Navratri is right around the corner and will be followed by Dussehra, and finally Diwali. Festivals in India are full of excitement as they also mean new clothes, holidays, visiting friends and families, and mouth-watering delicacies to feast upon. But once the festive mood is over, the after-effects of all the sweets and savouries you happily indulged in, show up in the form of extra kilos. But what to do? The answer is Yoga. Practice yoga- asanas, pranayama, and meditation to keep yourself fit while trying every delicacy during the festivals. Here are a few Yoga asanas you could try

Suryanamaskar

Suryanamaskar or Sun Salutations has 8 asanas that are woven into a 12-step sequence. It helps in weight loss, strengthens muscles and joints, and improves the functioning of the digestive system. This asana will also help in improving your sleep.

Phalakasana

In Phalakasana, the body is held in a way that looks like a plank thin and long. The plank pose boosts metabolism and strengthens the core. You can cut down your festive weight gain with this pose as it reduces belly fat.

Naukasana

Naukasana or the boat pose is an excellent exercise to strengthen your core muscles. It also promotes fat burn. It helps in increasing blood flow and maintaining overall blood sugar levels.

Vajrasana

As you dig into high-calorie food, it is important to ensure that you are able to digest the food as well. Good digestion is crucial for weight control. After you have had a heavy meal, you can sit in Vajrasana (kneeling pose) to help with digestion.

Meditation

The high excitement of the festival can make you feel drained out or stressed. Take a breather by closing your eyes and meditating for a few minutes. Meditation will help you calm down and bring back your focus.

Read all the Latest Lifestyle News and Breaking News here

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This Festive Season, Practice These Yoga Asanas To Keep Your Weight In Check - News18

BEMIDJI -- The Bemidji Parks and Recreation Department will offer a three-session Chat from the Mat Yoga Class, with the first class to be held from 5:30 to 7 p.m. on Wednesday, Nov. 3, at the Historic Carnegie Library.

Instructor Angie Clark will help participants build arm strength with chaturanga dandasana or four-limbed staff pose, and urdhva mukha svanasana, or upward facing dog, to gain confidence and balance for the peak pose, bakasana or crow.

Participating in an asana demos can help attendees find more comfort, stability and ease in postures that require upper body strength, a release said. After the 30-minute asana workshop, there will be a 60-minute flow class with centering, warm-ups, sun salutations, standing poses, backbends, twists, forward folds, warm-down, savasana, pranayama and meditation.

Related: More programs hosted by city of Bemidji Parks and Recreation Department

Additional classes will take place from 5:30 to 7 p.m. on Nov. 10 and Nov. 17. The cost to participate is $47 per person for the three-week session.

The classes have a maximum of 10 participants. To register, visit http://www.ci.bemidji.mn.us. For more information, call (218) 333-1859.

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Parks and Rec offers Chat from the Mat yoga class series - Bemidji Pioneer

Rehoboth Beach Yoga announced that Sandy Mati Gilbertwill be teaching a 12-week yoga and meditation series from 3 to 4 p.m., Sundays, beginning Nov. 7, at the studio at20245 Bay Vista Road, Rehoboth Beach.

Each class will be 90 minutes and will include both asana poses and meditation. Masks are required unless one provides proof of vaccination.

Gilbert is a certified Svaroopa Yoga teacher and a certified Svaroopa Vidya Meditation teacher, trained under the leadership of Gurudevi Nirmalananda Saraswati, spiritual leader and master teacher at Svaroopa Vidya Ashram in Pennsylvania.

The goal of this style of class is to open participants spines and minds, and to take them into meditation. To accomplish this goal, the class is offered as a 12-week course and participants sign up for the entire program. The cost is $180 payable in full or two installments of $90 each. Register by Nov. 5 and pay only $165 - a $15 savings. To register, go to rby.punchpass.com/series/18109. For information, call Sandy at 302-381-2310 or email sandy@rehobothbeachyoga.com.

Since this is a series, continued attendance is important and it is mandatory to attend the first class. Each week builds on the poses and meditation instruction provided in previous weeks. Attending all classes will take each participant to a step deeper to experience the knowingness of their own inner essence.

In her teachings, Gilbert shares her enthusiasm and personal experience of the transformative power of Svaroopa Yoga and Svaroopa Vidya Meditation.

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Yoga and meditation series to start Nov. 7 - CapeGazette.com

Runners are no strangers to stress. Were wired to chase faster times, conquer longer distances, and crank out more reps. Our constant drive for progressor the illusion of itmay explain why we tend to favor active cross-training options like cycling and circuit training. But sometimes, runners would be better off choosing a slow, relaxing activity. This is where restorative yoga can come into play.

Restorative yoga can benefit your running, not only for the physical pay-offs but the mental advantages, too. To get started, learn about what the practice really is (and how it differs from other forms of yoga). Plus, try five restorative yoga poses meant to bring you calm and comfort right at home.

6 Yoga-Inspired Core Exercises for Recovery

Restorative yoga is a passive, meditative style of yoga. It involves holding poses for several minutes at a time and incorporates props into those poses, including yoga blocks, bolster pillows, and blankets to keep you supported. These props help you hold poses without tiring or feeling super uncomfortable, which allows your muscles to release any tension youve built up with all those miles.

Holding poses for longer periods also gives you the opportunity to focus on your breathing. Breath and restorative yoga go hand-in-hand, says Christine Felstead, a 500-hour certified yoga instructor and author of Yoga for Runners. You dont want to just hang out in a pose and forget about it. You want to use that time to do some really great diaphragmatic breathing. (That means deep belly breathing, rather than inhales and exhales only reaching your chest.)

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Restorative yoga is the opposite of the fluid yoga styles many studios offer, including flow, power, and hot varieties.

On the surface, restorative yoga most closely resembles another slow-paced style of yoga known as Yin yoga. Both call for holding poses for a longer periods of time (typically three to five minutes) and making use of props. However, there are key differences between restorative and Yin styles of yoga.

Yin yoga is more of a stretch-based practice, Felstead says. Each Yin yoga pose is about nudging your muscles and joints deeper toward your end range of motion to increase flexibility and mobility, which can get pretty uncomfortable at times. Imagine stretching as far as you comfortably can, holding that position, and gradually deepening the stretch over the course of a few minutes.

Restorative yoga, on the other hand, is more about muscle relaxation and letting go than it is about seeking a stretch component, Felstead says. You relax into each pose, making sure youre comfortable from the start so you can hold for longer.

Find Your Flow with the 10 Best Yoga Pants

Like other forms of the practice, restorative yoga helps increase the mobility and flexibility of your joints and tissues, making it a great addition to your routine. Restorative yoga poses also encourage you to move your muscles and joints in ways you wouldnt ordinarily move them in running. This can help eliminate muscle tightness and imbalances that contribute to aches, pains, and overuse injuries. Complementing the repetitive movement of running with other activities is going to go a long way toward keeping you injury-free, Felstead says.

But one of the primary benefits of restorative yogaand what sets it apart from other types of yogais its focus on total relaxation. This can be especially beneficial for runners who tend to have high-achiever personalities.

A lot of runners are wired all the time, Felstead says. Many of us run to disconnect from our busy lives, but then unwittingly turn our running routine into another stressor. We track our pace, distance, heart rate, calories burned, and any other metric we can get our hands on to ensure were always making progress.

Tracking progress is great, but couple that stress with the stress of everyday life and youve got a nervous system thats always on high alert. This constant state of readiness can put you at greater risk of high blood pressure, depression, and sleep troubles, according to Harvard Health. Its not a surprise that a lot of runners suffer from insomnia, Felstead notes.

Science-Backed Ways to Beat Stress

Through deep breathing and supportive poses, restorative yoga helps downregulate your nervous system, or shift it from a sympathetic (fight-or-flight) to a parasympathetic (rest-and-digest) state. In fact, one 2017 review published in Psychoneuroendocrinology reveals that a mindfulness-based yoga practice can lower stress indicators like cortisol (a stress hormone), blood pressure, and heart rate.

The stress-busting effects of yoga may help runners who struggle with sleep issues, too, according to research. For one 2014 study, researchers had a group of older adults with insomnia attend two weekly yoga classes. After 12 weeks, the yoga group saw significant improvements in sleep quality, sleep duration, and sleep efficiency (measured by the percentage of time in bed that people were asleep) compared to the non-yoga group. While researchers didnt classify the style as restorative yoga, the classes incorporated elements of restorative yoga, including meditative poses designed to improve mind-body skills like breath awareness. The group also practiced meditative yoga poses at home every day.

The following restorative yoga poses from Felstead are ideal for any runner who needs to slow down from time to time (read: all runners). Practice these poses before bed if you struggle to shut off your brain at the end of a stressful day and/or use them to kick-start recovery after a hard run or race.

Make sure you practice diaphragmatic breathing in each pose. To familiarize yourself with diaphragmatic breathing, place one hand just below your rib cage and the other on your upper chest. Breathe in slowly through your nose so you feel your rib cage expand in the front, sides, and back. The hand on your chest should stay still. Exhale slowly and fully through your nose, allowing your ribs and belly to soften and relax.

If any of the poses cause pain, stop or modify the pose.

How to use this list: Complete the following poses in order. Hold each pose for 3 to 5 minutes. (The entire sequence should take you 15 to 25 minutes.) Each move is demonstrated by Rena Elezar, P.T., D.P.T., C.S.C.S., physical therapist, trainer, and co-founder of Match Fit Performance, so you can master the proper form.

You will need a few pillows, a folded blanket or towel, a yoga block, and a yoga mat is optional.

How to do it: Place a yoga mat on the floor next to a wall and place a folded blanket or towel next to the wall. Lie faceup and scoot toward the wall until your butt is a few inches away and propped up on the folded blanket or towel. Let hips, back, and head rest on the floor. Extend legs so the backs of heels rest against the wall and let knees bend slightly. Rest arms at sides. Relax and breathe deeply through your diaphragm. Hold, then come out of the pose slowly.

Why its great for runners: This pose relieves tired legs by moving the blood back into the body. Plus, elevating your hips with a pillow or blanket helps place your pelvis in a posterior (backward) tiltthe opposite of the anterior (forward) pelvic tilt common in runners, Felstead says. When your pelvis constantly tilts forward, you may experience tightness in the muscles in the front of your pelvis, which can worsen lower back pain.

How to do it: Have a yoga block within reach. Lie faceup on the floor, bend both knees, and place feet flat on the floor hip-width apart. Let arms rest on the floor at sides, palms down. Press feet into the floor and lift hips up, drawing the tailbone upward. Grab the yoga block and slide it under your butt to support hips. Then, press arms and shoulders into the floor to lift chest. Interlace fingers below the yoga block. Relax and breathe deeply through your diaphragm. Hold.

Why its great for runners: Many runners tend to let their shoulders round forward both when running and throughout daily life, Felstead says. This pose can help runners open up their chests and shoulders.

How to do it: Stack a few pillows or folded blankets lengthwise in the center of a yoga mat. Kneel behind the stack with toes together and knees hip-width apart. Fold forward to rest torso and head on the pile of pillows or blankets. Let arms hang down so your forearms and palms are flat on the floor. You should feel yourself relax into the pose; add or remove pillows and blankets as needed until you find the right level of support. Relax and breathe deeply through your diaphragm. Hold.

Why its great for runners: This position stretches out the hips, thighs, and ankles. Its also a great pose for releasing tightness in the lower back.

How to do it: Sit with your legs extended in front of you and place a stack of pillows and/or folded blankets between legs. Press the top of head toward the ceiling to lengthen spine. Then, keeping spine long, hinge at hips to fold forward over the pillows or blankets. Allow torso and forehead to rest there. Let arms hang down so palms lie flat on the floor. Relax and breathe deeply through your diaphragm. Hold.

Why its great for runners: A supported forward bend offers a deep stretch for the entire back of body, from the neck and the spine to the hamstrings and calves.

How to do it: Place a yoga mat on the floor next to a couch or soft chair. Lie faceup and scoot toward the couch or chair until youre able to bend knees and rest calves and feet on the couch or chair. Let your head, back, and arms rest on the floor. Keep hands open, palms up; allow ankles to roll open. Relax and breathe deeply through your diaphragm. Hold, then come out of the pose slowly.

Why its great for runners: Yoga classes typically end with savasana, also known as corpse pose. Its an opportunity to let your entire body relax so you can focus on taking deeper, fuller breaths. Resting your legs on a couch instead of the floor takes some of the strain off your lower back.

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What is Restorative Yoga? | Restorative Yoga Benefits for Runners - Runner's World