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5 Tips for Getting Rest During 21 in 31

Do you feel it yet? Man, 21 in 31 can be tough! By now, some people are starting to get fatigued from doing extra yoga. If you are a bit sore and a lot sleepy, it’s completely normal. Many of us–your teachers and PFY staff–are doing it right along with you! We totally get it.

Cramming extra yoga into your already-jam-packed schedule is hard enough. Finding time to rest? Hahaha, what’s that? So if you feel like you only have 2 minutes to chill out, don’t worry—we have tips for that.

In this week’s post, we discuss some in-class and at-home options for restorative downtime. Read 5 Tips for Getting Rest During 21 in 31 below.

1. Savasana (Corpse pose)

You’ve heard this a zillion times, but we are saying it again: Savasana is the most important pose. It can be the most difficult one, too. When you finally quiet your mind in Corpse pose, your body can deeply rest. It’s during this pose that your brain begins to heal your body. When you let yourself enjoy 3 to 5 minutes in Savasana, you will leave class feeling calm, grounded and content. Most of all, you will replenish some energy for the day ahead. Savasana is a great resource when there just isn’t enough time in the day to rest.

Pro tip: If you have to leave early, be sure to take a minute or two to rest. Let your teacher know before class. Practice near the door when possible so you don’t disturb your friends.

2. Yin yoga

Sticker your 21 in 31 board with a couple of yin yoga classes. Yin yoga is pretty awesome. Have you tried it?

Crystal Paone, one of our 30 Hour Yin TT leaders, describes yin yoga as a “practice that is built on quiet intensity.” This practice of going inward perfectly complements the physical demand of a hot power yoga class. Yin yoga is mostly a floor practice in which you hold postures like Sphinx and Pigeon for approximately 3 to 6 minutes. The key to unlocking your potential in a yin yoga class is to gently lean into the intensity. Gradually move deeper in each yin yoga pose to find your edge—the fine line at which you can stay calm during some very intense sensations. The result? A Savasana like no other. Complete absorption of the mind.

3. Viparita Kirani (Legs Up the Wall pose)

Legs Up the Wall pose, or Viparita Kirani, is a refreshing yoga pose if you spend a lot of your day standing or sitting. When you lie on your back with your legs up the wall, the fluid that swells in your ankles and knees slowly drains back into your body. It also improves circulation to the upper body and brain, which is especially refreshing if you feel fatigued, stressed or even jet-lagged. If you have a few minutes before your yoga class starts, try relaxing in Legs Up the Wall pose. If you have trouble sleeping, you can relax in bed with your legs up your headboard. Try to stay in the pose for 3 to 5 minutes, and notice the benefits of doing less, not more.

4. Headspace

Developed by Andy Puddicombe in the 2000s, Headspace is a nifty app that he says, “lets you enjoy the benefits of meditation anytime, anywhere.” Headspace offers guided meditations, videos, articles and animations so you can easily weave more mindfulness into your daily routine. The app has hundreds of meditations to manage stress and get better sleep. If you’re a commuter, you can listen to a short meditation that will help you enter the office with a clearer and sharper mind. If you tend to be a night owl, try using Headspace 1 hour before bed.

5. Go offline

It’s 11 pm, and you’re lying in bed. You decide to check Facebook one last time, and four hours later you have no idea why you started reading an article called Do Dolphins Have Teeth? Try to unplug all of your devices 1 hour before bedtime. Your mind is easily distracted when you are trying to fall asleep. Electronic devices keep your mind active and alert. Plus, the light really messes with you’re sleep cycle. “The blue light emitted by screens on cell phones, computers, tablets and televisions restrain the production of melatonin,” says the
National Sleep Foundation
. “Reducing melatonin makes it harder to fall and stay asleep.”

So many of us learned that we must work hard to achieve our goals, especially in a yoga class. This week, try to approach your practice and life from a place of receptivity. Carve out a little extra time in your schedule to get some rest.

Posted by

Michael Simpson

Michael Simpson

Michael’s teaching philosophy is rooted in science. As an anatomy and physiology major in college, Michael developed a keen understanding of the structure of the human body, and how exactly it is designed to move gracefully. He believes that the functional alignment of the body facilitates a truly meditative experience. Michael has been actively involved in the PFY community since 2013. He teaches several group classes at the Morristown, Chatham, Livingston, Clifton and Glen Rock studios and assists in the 200 hour teacher training programs.

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