• Yoga for Sleep: An Easy Yoga Practice for Beginners

    Do you have trouble sleeping at night? If so, you’re not alone. Millions of people around the world suffer from insomnia or other sleep disorders. Luckily, there is a simple and natural solution: yoga.

    One of the many benefits of yoga is that it’s a safe and effective way to improve sleep. People who practice regularly have fewer sleep disturbances and fall asleep more easily.

    Yoga helps to relax your mind and body. It reduces stress and anxiety, by lowering your stress hormones and training your mind to focus on the present moment. All of these benefits lead to better sleep.

    Try these types of yoga for sleep :

    Hatha yoga: This type of yoga is slow and gentle, with basic poses. It’s a good choice if you’re new to yoga or looking for a relaxing practice.

    Yin yoga: This type of yoga focuses on passive, longer-held poses. It’s a good choice if you’re looking to wind down before bed.

    Restorative yoga: This type of yoga uses props to support your body in passive poses. It’s a good choice if you’re looking for a deeply relaxing practice.

    Yoga nidra: This type of yoga is also known as “yoga sleep.” It’s a guided meditation that leads you through relaxation and mindfulness techniques.

    This simple beginners yoga practice with Kino is ideal for you to unwind and get ready for sleep.

    Besides doing yoga for sleep, here are some other ways to ensure you’ll get a good rest at night.

    Avoid caffeine and alcohol before bed. Both of these can disrupt your sleep cycle and make it difficult to fall asleep.

    Create a relaxing bedtime routine. This could involve the yoga sequence in this post and reading a book or taking a bath.

    Make sure your bedroom is dark, quiet, and cool. This will create the ideal environment for sleep.

    Turn off harsh overhead lights before bed. Use only dim soft lamp light when you’re winding down to sleep. Doing so will help trigger your brain to produce melatonin.

    Disconnect from electronics before bed. The blue light emitted by screens can interfere with your body’s natural sleep rhythm.

    Add the yoga sequence and tips in this post into your nightly routine and you’ll see an improvement in the quality of your sleep in no time.

    Do you want more yoga classes like this one? Start your Omstars membership today to access daily LIVE classes and more than 4,000 on-demand yoga classes. Sign up today!

  • Beginner Yoga Practice to Start Your Day

    “Spend your time building a good foundation for your practice and then let everything else flower from that.” Kino MacGregor

    Do you want to start your day with a yoga practice, but don’t know how to begin? This beginner yoga practice is perfect for people who are just starting out, and it only takes 20 minutes.

    There are many benefits to practicing in the morning. Practicing first thing in the morning …

    Sets your intention for the rest of the day:

    When you wake up in the morning and do your yoga practice, it sets the intention for the rest of your day. You’re telling yourself that you’re going to take care of yourself and do something good for your body. This positive intention will stay with you throughout the day and help you make better choices.

    Boosts your energy:

    Yoga is a great way to boost your energy levels. It gets your blood flowing and your heart rate up. It also helps to oxygenate your cells and wake up your brain. All of this combined will give you more energy throughout the day.

    Stops you from procrastinating about doing your practice:

    When you have a yoga practice that you can do in the morning, it stops you from procrastinating about doing your yoga. You can just roll out of bed and do it. No more excuses!

    Puts you in a better mood:

    Yoga has been shown to improve mood and reduce stress. When you start your day with a yoga practice, you’re putting yourself in a better mood for the rest of the day.

    Dopamine is a feel-good neurotransmitter that helps to improve mood and increase motivation. When you do a yoga practice, it increases dopamine levels in the brain, which will help to improve your mood and increase your motivation.

    Combats stress:

    Yoga has been shown to combat stress by reducing the levels of the stress hormone cortisol. When you do a yoga practice in the morning, you’re helping to combat stress for the rest of the day.

    Boosts your immune system:

    The deep breathing and movement help to increase the flow of lymph, which helps to fight infection and improve immunity.

    Makes you feel great:

    Yoga just makes you feel great. It’s a chance to move your body, breathe deeply, and connect with yourself. When you start your day with a yoga practice, you’re starting your day off on the right foot. You’re telling yourself that you’re worth taking care of and that you deserve to feel great.

    Watch this video with Kino for a simple beginner yoga practice you can incorporate into your morning routine.

    So, there you have it. A morning yoga practice for beginners that you can do to start your day off right. Remember to always listen to your body when you practice.

    Do you want more yoga classes like this one? Start your Omstars membership today to access daily LIVE classes and more than 4,000 on-demand yoga classes. Sign up today!

  • Make A Donation & Download Your Free Class

     Together we rise Ashtanga Yoga Dispatch

     Because ONE doesn’t mean the same. Uniformity is not COMMUNITY. And LOVE does not come with rules and borders.

    Oh, the irony! 
    Last Monday, I wrote about the dangers of tribalism. And now, this week the moon has been full and I’m back with an opposite message – of the powerful difference a tribe can make when we unite, for good.
    You see, it all started last week when I woke up to yet more distressing images of frightened children, being torn from their parents at our border. Thousands of them. My heart hurt. 
    But by the next morning, my despair was replaced with an idea. What if I put together … 
    Well, within 24 hours of putting out an all-call to the community, I had more teachers volunteering to participate than there are poses in primary series! And by Saturday, I had the voices of 39 different teachers, from around the world, each leading their own small part. Only when put together, the result is anything but small! In fact, this class is a beautiful example of a tribe coming together in a powerful way – uniting our voices and practice – to create the good that we crave.
    Of course, I knew there would be variances. And not just in voice, but in style and pace. I even knew that, based on when they learned the series and from who they learned it from – there would be other noticeable differences. To which, I thought – Good!
    Because ONE doesn’t mean the same.
    Uniformity is not COMMUNITY.
    And LOVE does not come with rules and borders.
    Quite frankly, you and I don’t practice yoga to build walls. Just the opposite. And yet, division – even within our own yoga community – runs deep. But not this time. Not in this class. And not for this cause. Because the bigger irony turns out to be this: In reaching out to help heal others, it becomes US we end up helping to heal.
    And so I hope you will join the 39 teachers and me – along with students around the world – as we rise together, in practice. In healing. And in love.
    Thank you for caring and for your generosity. And thank you to the teachers below, for being our guiding, shining light.
    For the children.
    P.S. You can also help by sharing this message on Facebook and Instagram, or forwarding to friends. Thank you again

    By Peg Mulqueen

    Peg Mulqueen is the founder of Ashtanga Dispatch, a global and inclusive community, bringing together teachers and students devoted to the eight-limbed practice of yoga.
    Peg Mulqueen from Ashtanga Yoga Dispatch