#get in shape

[fitnessmantram]

#exercise #fitness #belly fat #lose weight #weightloss #pilates workout #get in shape #fitness routine #daily fitness #morning fitness routine #yoga asana #yoga practice #morning exercise #body shape #so hot 🔥🔥🔥 #great body #hot lady #physical fitness #strength training

[avocados-and-co]

Your weight does NOT determine your worth.

[Image description: Artsy text on green background with excited purple lines surrounding first line of text. Text reads “Your weight does NOT determine your worth” with the name of blog highlighted in blue below “Get-in-shape-spiration”]

#quote #inspiration #weight #bopo #body positivity #get in shape #me #mine #worthy #you are worthy #inspire #positivity #queued #queue #inspirational quotes #fitblr #weightloss #fatloss #weight loss #fat loss #work out #eat healthy #wellness #be healthy #get healthy #muscle #health #fitblog #fitspo #health and wellness

[coolvideosonline]

#ashleighjordan #fitness #sexy #babe #get in shape

[marianapeixoto]

Snooze-Inducing Yoga: 8 Poses to Enhance Your Bedtime Routine for a Deeper Sleep

8 Poses to Enhance Your Bedtime Routine for a Deeper Sleep

Are you struggling to get a good night's sleep? If so, incorporating yoga into your bedtime routine may be the answer you've been looking for. In this article, we will explore eight snooze-inducing yoga poses that can enhance your bedtime routine and promote a deeper, more restful sleep.

Yoga has long been known for its ability to reduce stress and promote relaxation. By practicing these specific poses before bed, you can create a calming and peaceful environment that can help you unwind and prepare your body for sleep. From gentle stretches to soothing breathing exercises, these poses are designed to quiet the mind, release tension, and encourage a state of tranquility.

The importance of a bedtime routine for better sleep

Having a consistent bedtime routine is essential for getting a good night's sleep. Our bodies crave routine and thrive on predictability. When we establish a regular routine, our body's internal clock, or circadian rhythm, becomes regulated, making it easier for us to fall asleep and wake up naturally.

Incorporating yoga into your bedtime routine can be a powerful tool for improving sleep quality. The practice of yoga helps to calm the nervous system, reduce stress, and promote relaxation. By engaging in a series of gentle movements and stretches, you can release tension from your body and bring your mind into a state of tranquility, preparing yourself for a restful night's sleep.

Understanding the connection between yoga and sleep

Yoga and sleep share a deep connection that goes beyond the surface level. Both practices aim to create a sense of balance and harmony within the body and mind. Yoga helps to alleviate physical and mental stress, which are often the culprits behind restless nights and insomnia.

The practice of yoga activates the parasympathetic nervous system, also known as the "rest and digest" response. This activates the body's relaxation response, lowers heart rate, and promotes a sense of calmness. By engaging in yoga before bed, you are essentially signaling to your body that it is time to wind down and prepare for sleep.

Additionally, yoga helps to regulate the breath, which plays a crucial role in promoting relaxation and sleep. By focusing on slow, deep breathing during your practice, you stimulate the body's relaxation response and quiet the mind, allowing for a peaceful transition into sleep.

Benefits of practicing yoga before bed

The benefits of practicing yoga before bed extend far beyond a deeper, more restful sleep. Incorporating yoga into your bedtime routine can have a positive impact on various aspects of your life, including your physical health, mental well-being, and overall quality of life.

One of the primary benefits of bedtime yoga is stress reduction. Yoga helps to release tension from the body and quiet the mind, allowing you to let go of the stresses and worries of the day. By reducing stress levels, you can experience improved mood, increased energy levels, and enhanced overall well-being.

Another benefit of practicing yoga before bed is improved flexibility and mobility. As we age, our muscles and joints can become stiff and tight, leading to discomfort and decreased range of motion. By engaging in gentle stretches and movements before bed, you can help to alleviate muscle tension, increase flexibility, and promote better posture.

Furthermore, bedtime yoga can also aid in digestion and relieve digestive issues. Many yoga poses gently massage the internal organs, stimulating digestion and promoting healthy gut function. By incorporating these poses into your bedtime routine, you can support optimal digestion and prevent discomfort that may disrupt your sleep.

Preparing your space for a bedtime yoga routine

Before diving into your bedtime yoga practice, it's essential to create a peaceful and inviting space that promotes relaxation and tranquility. Your bedroom should be free from distractions and clutter, allowing you to fully focus on your practice and prepare your mind and body for sleep.

Start by dimming the lights or using soft, warm lighting to create a calming atmosphere. Consider using candles or soft lighting fixtures that emit a warm and gentle glow. This will help to signal to your body that it's time to wind down and prepare for sleep.

Next, clear any clutter from your space. A cluttered environment can create mental and physical tension, making it challenging to relax and unwind. Take a few moments to tidy up your space, ensuring that everything is in its proper place. This simple act can help to create a sense of order and calmness in your surroundings.

Finally, consider incorporating aromatherapy into your bedtime routine. Certain scents, such as lavender and chamomile, have been shown to promote relaxation and improve sleep quality. Use essential oils or scented candles to infuse your space with these calming scents, enhancing the overall atmosphere of tranquility.

By taking the time to create a welcoming and peaceful environment, you are setting the stage for a restful night's sleep and a deeply satisfying yoga practice.

Warm-up poses to relax your body and mind

Before diving into the specific bedtime poses, it's important to warm up your body and prepare it for movement. These gentle warm-up poses will help to release tension, increase blood flow, and cultivate a sense of relaxation in your body and mind.

Child's Pose: Start by kneeling on your mat with your knees wide apart and your toes touching. Sit back on your heels and slowly lower your torso down, resting your forehead on the mat. Extend your arms forward or alongside your body, palms facing up. Take deep breaths, allowing your body to melt into the pose and releasing any tension or stress.

Cat-Cow: Come onto all fours with your wrists directly under your shoulders and your knees under your hips. Inhale, arch your back, and lift your gaze towards the ceiling, creating a gentle extension in your spine (cow pose). Exhale, round your back, and tuck your chin towards your chest, creating a gentle flexion in your spine (cat pose). Continue flowing between these two poses, syncing your breath with your movements.

Standing Forward Fold: Stand tall with your feet hip-width apart. On an exhale, slowly hinge forward at the hips, reaching your hands towards the ground. Allow your upper body to relax and hang heavy, releasing any tension in your neck and shoulders. Bend your knees slightly if needed to maintain a gentle stretch in the back of your legs.

Read More: How To Do Chair Yoga Poses: A Guide To Getting Started

These warm-up poses will help to gently awaken your body and prepare it for the deeper stretches and relaxation ahead. Take your time with each pose, focusing on your breath and allowing your body to move with ease and comfort.

Gentle stretches to release tension and promote relaxation

After warming up your body, it's time to move into gentle stretches that will help to release tension and promote relaxation. These poses are designed to target areas of the body that often hold stress, such as the neck, shoulders, and hips. By releasing tension in these areas, you can create a sense of ease and relaxation throughout your entire body.

Neck Rolls: Sit comfortably with your spine tall and your shoulders relaxed. On an inhale, gently drop your right ear towards your right shoulder, allowing your left shoulder to relax. As you exhale, roll your chin towards your chest, bringing your left ear towards your left shoulder. Continue this circular motion, moving at your own pace and allowing your breath to guide you. After a few rounds, switch directions.

Shoulder Rolls: Sit or stand tall with your arms relaxed by your sides. Inhale, roll your shoulders up towards your ears, and exhale, roll them back and down. Repeat this movement, allowing your breath to guide you and releasing any tension or tightness in your shoulders.

Seated Forward Fold: Sit on your mat with your legs extended in front of you. On an inhale, reach your arms overhead, lengthening your spine. Exhale, hinge forward at the hips, reaching towards your toes. Allow your upper body to relax and hang heavy, focusing on releasing any tension in your lower back and hamstrings. If needed, bend your knees slightly or use a strap to support your forward fold.

These gentle stretches will help to release tension and promote relaxation in your body. Remember to listen to your body and move with ease and comfort. If a pose feels too intense or uncomfortable, modify it to suit your needs or skip it altogether.

Restorative poses to calm the nervous system

Restorative poses are an essential part of a bedtime yoga routine as they help to calm the nervous system and promote deep relaxation. These poses are fully supported by props, allowing your body to completely surrender and release any remaining tension or stress.

Supported Bridge Pose: Lie on your back with your knees bent and your feet hip-width apart. Place a bolster or folded blanket under your sacrum, supporting your lower back. Allow your arms to relax by your sides, palms facing up. Close your eyes and take deep breaths, allowing your body to melt into the support of the prop.

Legs-Up-The-Wall Pose: Sit sideways against a wall with your knees bent and your feet on the ground. As you exhale, gently lie down on your back and extend your legs up the wall. You can place a folded blanket or bolster under your hips for additional support. Allow your arms to rest by your sides, palms facing up. Close your eyes and focus on your breath, allowing your body to release tension and relax.

Supported Child's Pose: Place a bolster or folded blanket lengthwise on your mat. Kneel in front of the prop, with your knees wide apart and your toes touching. Sit back on your heels and slowly lower your torso down, resting it on the bolster. Extend your arms forward or alongside your body, palms facing up. Close your eyes and surrender into the support of the prop, allowing your body and mind to fully relax.

These restorative poses will help to calm the nervous system, release tension, and promote a deep sense of relaxation. Stay in each pose for 5-10 minutes, allowing your body to fully surrender and let go.

Breathing techniques for deep relaxation

Deep breathing is a powerful tool for promoting relaxation and preparing the body for sleep. By slowing down and focusing on your breath, you can activate the body's relaxation response and calm the mind.

4-7-8 Breath: Sit comfortably with your spine tall and your shoulders relaxed. Close your eyes and take a few deep breaths to settle into the present moment. Inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale through your mouth for a count of 8. Repeat this sequence 4-8 times, allowing each breath to become slower and deeper.

Alternate Nostril Breathing: Sit comfortably with your spine tall and your shoulders relaxed. Close your right nostril with your right thumb and inhale deeply through your left nostril. Close your left nostril with your right ring finger, and exhale through your right nostril. Inhale deeply through your right nostril, close it with your thumb, and exhale through your left nostril. Continue this alternating pattern, focusing on your breath and allowing your body to relax.

Box Breathing: Sit comfortably with your spine tall and your shoulders relaxed. Close your eyes and take a few deep breaths to settle into the present moment. Inhale through your nose for a count of 4, hold your breath for a count of 4, exhale through your nose for a count of 4, and hold your breath for a count of 4. Repeat this sequence 4-8 times, allowing each breath to become slower and deeper.

These breathing techniques can be practiced in bed as you prepare for sleep or as a standalone practice before moving into your bedtime yoga routine. Experiment with different techniques and find the ones that resonate with you the most.

Incorporating meditation into your bedtime routine

Meditation is a powerful practice for calming the mind, reducing stress, and promoting a restful night's sleep. By incorporating meditation into your bedtime routine, you can create a sense of stillness and tranquility that prepares your mind for sleep.

Body Scan Meditation: Lie down on your back in a comfortable position, allowing your body to fully relax. Close your eyes and bring your attention to your breath. Begin to scan your body from head to toe, noticing any areas of tension or discomfort. As you exhale, visualize tension leaving your body and sinking into the ground. Continue this body scan, bringing awareness and relaxation to each part of your body.

Loving-Kindness Meditation: Sit comfortably with your spine tall and your shoulders relaxed. Close your eyes and bring to mind someone you love and care for deeply. Repeat the following phrases silently or out loud: "May you be happy. May you be healthy. May you be safe. May you live with ease." Allow these phrases to resonate deeply within you, extending these wishes to yourself and eventually to all beings.

Guided Visualization: Lie down on your back in a comfortable position, allowing your body to fully relax. Close your eyes and bring to mind a peaceful and serene place, such as a beach or a forest. Imagine yourself there, fully immersed in the sights, sounds, and sensations of this place. Allow yourself to be fully present in this visualization, letting go of any thoughts or worries.

Conclusion: Enhance your bedtime routine with snooze-inducing yoga poses

Incorporating yoga into your bedtime routine can have a profound impact on your sleep quality and overall well-being. By engaging in gentle stretches, restorative poses, and calming breathing techniques, you can create a peaceful and tranquil environment that promotes deep relaxation and a restful night's sleep.

Remember, consistency is key. Make a commitment to yourself to practice these bedtime yoga poses regularly, allowing your body and mind to fully reap the benefits. As you make these poses a part of your nightly routine, you will begin to notice a significant improvement in your sleep quality, waking up feeling refreshed, rejuvenated, and ready to take on the day.

So, grab your mat, dim the lights, and get ready to embark on a journey towards a deeper, more restful sleep with these snooze-inducing yoga poses. Say goodbye to restless nights and hello to a night of blissful slumber.

#yoga asanas #yoga at home #yoga lose weight #weight loss #yoga for flat belly #workout at home #bright side #training set #no diet #stay in shape #how to lose belly fat #lose weight fast #brightside #exercises to lose weight #lose weight #bright side videos #get in shape #stress relievers #change your body #body fat #get rid of bellyful #transform your body #flat stomach #exercises for beginners #belly fat

[sweetsoulmusic]

#get in shape

[ginavideosfree]

#lose weight #weight loss #metabolic diet #get in shape #stay in shape #eat what you want #diet window #perfect body #how to lose belly fat #how to get rid of belly fat #lose belly fat in 1 week #lose weight in 1 week #lose weight fast #get rid of bellyful #flat stomach #slim legs #perfect hips #no fat on your back #slim arms #fight hunger #healthy recipes #recipes to lose weight #effective diets #1 kg in 1 day #secret diet #bright side #brightside #bright side videos

[cloverhighfive]

As someone who hates sports, hates gyms, hates groups, hates going out, has executive dysfunction, doesn't have the exercise-related "happy hormone", but had to get back in shape because health reasons, here is what I learned.

routine is important. Set a time, and keep to it. It helps the brain a lot when it comes to switching tasks, because of the foreseeable expectation. (it takes a bit of time to feel the brain go OK, time to switch to this other task)(it took me 4-6 weeks)

set a time length that suits you. Mine is 20 mins workouts. Yours might be 15 mins. Start where you can. Persist.

set a schedule that suits you. Mine is 4 days a week. I do arms, legs/abs, rest, arms, legs/abs, weekend.

every day is different. You feel like shit? Persist. You feel good? Persist. Some workouts feel great, some feel like a setback. It varies a lot. Persist.

every workout does you good even the shit ones. You got your blood pumping, you moved, you did good, period. Persist.

do what you can. You find a video you like but there's like 2 or 3 movements you know you can't do? Even half the video? Replace them. Don't do them. Just keep moving until the next movement. Don't hurt yourself. All you need to do is move. Persist.

it's not a competition. As long as you're a bit out of breath, you're doing great. Can't keep up with the video? go slower. Workout is too much, you'd rather walk around the block? Super. Do that.

keep track. Get a calendar from the Internet and put a color each day you did a thing. For some people OCD (or just a love of symmetry) will kick in and you'll want a neat calendar all cute with all the colours neatly in. Anything works to keep you persisting. Keep a journal. Write how you felt the first workout, and when you feel like crap, go back there and see how you've actually evolved.

If you do exercise to lose weight, I can't help you with that. I never lost any weight through exercise alone. That is not how my body works.

But it's surprising how a little goes a long way for other things.

I get less inflammation, my body is more solid (even doing very simple movements, no weights), my cardio is better, less pain in general trying to carry myself around.

The point is to make this a habit, because, as we all know, moving is good for the body.

Don't do it the way others do it, do it the way it suits you.

Persist.

#not spn #exercise #sport #workout #get in shape #TIL #my experience #this does not constitute medical advice #clover talks #friendly advice

[returnofstiqz]

Remake/touch-up of a strip from last year. In addition to adding color, I took the punchline in a completely different direction, because there was a pretty common interpretation of the original that I wasn't intending. My conclusion was the last panel simply wasn't insane enough.

For reference, this is the original. Everyone I spoke to thought I was implying that Daedalus just did nothing and got so fat he became a circle. In my mind that option was feasible but extremely boring. I wanted him to turn into *a shape* that was clearly not "human" but balked at going full cubism because it turns out that's pretty hard to emulate!

Anyway I've agonized over this strip for way too long and this screed is me closing the damn book on it.

#comics #comic strip #webcomic #webcomics #new years resolution #get in shape #no not that one #return of stiqz #returnofstiqz

[uniquemummy2]

When you suffer with body imagine,when people knock you down because you don't have the perfect figure. So what, you don't have to be slim to be sexy and beautiful, you don't need to be a size 8 to feel good. You can be whatever size you want a still be beautiful.

I struggle with my body imagine everyday. I have had children, I have had surgery for medical reason, I have mental health issues,aniexty and no confidence or self esteem. I took a stance last month and started to love myself, I started my journey to be one fit, to get my body back, my mum body with my Tiger Stripes that represent my children, I am proud and I am curvy. Men and women you got this you can do it, I managed this in a month don't give up

#your worthy #be positive #love yourself #feminine #mental illness #self care #cosmetics #positivity #body imagine #positive #fitness #get in shape #female power #positive mindset #stay positive #lose stomach weight #i need to lose this weight #curvy body #curvy hips #curvalicious #worthy thoughts #life is tough #i am strong #i can do this #motivation #positive mental attitude #you amaze me #you matter

[boxinglyfe]

Chasing Greatness

Coming from a Mexican family boxing was a big thing. We had great fighters like Manuel Marquez, El Terrible Morales, Julio Cesar Chavez, Oscar De La Hoya to mention a few. They were the pride of the country, they represented Mexico and every time they stepped foot in the ring we would all go over a friends or family house and enjoy the fight together. Those day's became like a holiday for us. Even now a days when Canelo Alvarez is to step in the ring, the day is all about being with family drinking some drinks and enjoying it together. Growing up and watching these greats fight and represent the country sparked something in me. My mom and dad didn't really approve of me getting in the ring and fighting. They preferred I continued to play soccer and play a more decent sport. By the time I was I was old enough to take myself to the gym down the street from my house. I was 13 years old. And that's when I really got introduced to the sport and what it took to be a fighter. It was a lot harder than any sport I had ever played it took more discipline, it required you to take your body to the next level. I really understood then what it takes to be a fighter. It all begins within you. Whether you're taking classes to get in shape, self defense, training because you like it or chasing a dream it all takes an immense amount of work and at the end of the day you're chasing a greatness within you. I admire everyone who picks up this sport, it's not an easy one. But there is a certain respect I have for those who are actual fighters stepping in the ring. They put their life on the line for a sport they love, for their family, for their country. I solute them! In this blog I will talk about my personal experience with boxing, about boxing news, upcoming or past fights and also give some tips to those who are picking up the sport.

Thanks for reading! Talk to you soon!

#boxing #fighting #get in shape

[tattoorue]

#funny #funny post #lol #for real #truth #life #funny meme #funny memes #preach #lmao #too funny #funny relatable #so relatable #summer body #get in shape #starter pack #so help me god #diet to lose weight #diet #lose weight #exercise #failure #lazy

[funbearer]

#get in shape #shape #chubby

[hellsitegenetics]

When I followed you earlier today and then realized this blog wasn't even two days old it made me feel like I invested in a startup.

Do you think if you did the lyrics for Fireflies by Owl City, your database would give us fireflies? (Will also accept owls. And there's a line about sheep too).

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Closest match: Sepia lycidas genome assembly, chromosome: 36 Common name: Kisslip cuttlefish

#tumblr genetics #asks #requests #sent to me #the-cinnamonroll #cephalopods #cuttlefish #fish #ocean #kisslip cuttlefish #thank you for the ask! unfortunately i could not get to it until just fucking now bc of the backlog #this ask was sent on feb 8 when the blog was abt 2 days old lol #anyway. love this animal. its shaped like a goddamn spaceship

[iheartmixedgirls]

It is already a week into the new year and failed most of my plans for this new year. Still need to find a job or make a little side hustle. So out of shape and don’t think I could handle a 9 to 5 job. The world has all these new laws and raising the living standard. Pretty soon it will be super wealthy and nothing in between. Then the super poor, middle poor and just plain poor. I’m going to end up buying one of those small homes from Home Depot and buy a small plot of land hopefully near a hospital and grocery store. Then live with some kind of internet at home or do the coffee house thing. Not looking forward to the future because it has been messed up for all the middle class and below. I need to find a food sponsor to help keep me alive and befriend people like doctors, dentists and an optometrist. Can life get any better? Only Jesus Christ knows!

#failed #new years 2024 #unemployment #middle class #poor #super poor #middle poor #hope #side husle plan #health #get in shape #walking around #bike riding

[hymnsofheresy]

everytime i tell europeans my favorite cuisine is texmex & sonoran they are like “American bastardized Mexican food?” and i feel like im going insane. its not bastardized. its their fucking cuisine.

#never spoke to a tejano person in their life #im left to the task of explaining the mexican american war #as well as the texas independance #and how the border moved not the mexicans #and that their food with be shaped by a different geopolitical context #they get bored quickly #but i will defend the chimichanga

[misschimotosuwa-blog]

The fact that I wanna get in shape but my favorite pass time is laying down 😮‍💨🙄

#new years resolution #get in shape #weeaboo #introvert