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Bring a Yoga Class With You Anywhere Using “Pocket Yoga”

Bring a Yoga Class With You Anywhere Using “Pocket Yoga”

Many of us intend to exercise frequently, but our bodies often get neglected in the hustle and bustle of everyday life. We get so wrapped up in our work and taking care of others, that we fail to make time for ourselves.

Yoga is an incredible way to relieve stress and stay fit and healthy, but it’s not a workout that lends itself well to being done alone in the beginning. If you’re new to yoga, you need a teacher to guide you through the postures.

Yoga teachers also know how to put a class together so that each posture flows into the next. There’s also a logical way to build a yoga sequence so that you don’t hurt yourself. Without a knowledgeable instructor, you run the risk of injuring yourself or practicing in a way that does not allow your body to engage in all planes of motion.

Sadly many of us don’t have the time in the day to devote to traveling to a studio, practicing yoga for an hour, taking a shower and changing, and then heading back to work. It’s just not feasible unless you have a very flexible work schedule.

Yoga helps connect your mind and body

There are many ways to exercise, but yoga is one of the best ways to promote mind-body connection and support your overall health.[1] By practicing yoga, you’ll become physically stronger and more flexible, but you’ll also learn to listen to your body.

Many of us go through our days without taking time to notice what we need. We don’t feel when we need to take a break until we’re exhausted. We don’t notice that we’re slouching in our seats, and it’s destroying our posture. We can’t even recognize the early signs that we’re stressed until we’re in a state of complete anxiety.

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When you practice yoga, you ground yourself in the present moment. You learn to notice problems and feelings before they become crises. In addition to promoting mindfulness, yoga can leave you feeling energized, productive, focused, and refreshed. This translates into you being less stressed and producing better work.[2]

Even if you can’t make it to the studio, there’s still a way to practice

You shouldn’t have to sacrifice your health because you’re busy. The Pocket Yoga app makes it easy for you to make time for your practice. Using Pocket Yoga is like having a yoga instructor available at your fingertips.

Pocket Yoga supports your practice no matter where you are

Even if you don’t have an hour and a half to carve out for practicing in the middle of your day, there’s a good chance that you can spare shorter increments of time. Since Pocket Yoga eliminates the need to commute, you can focus solely on working out in the time that you have.

One of the main reasons that people don’t commit to an independent yoga practice is that they don’t have enough knowledge to set themselves up in the poses safely. Pocket Yoga provides logical sequences, and it walks you through each asana so you’re never confused about what you should be doing.

Pick a Practice

    There are three main practices on Pocket Yoga. The first, Ocean, is a brisk practice meant to build strength, get your blood flowing, and open up the body through holding-postures and vinyasas.

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    The second practice, Desert, focuses on detoxifying the body and increasing flexibility. This is a restorative practice that’s perfect for unwinding after a long day. The Mountain practice focuses more on strengthening and long holds.

    In addition to the three sequence-types developed by Pocket Yoga, you can also focus solely on Sun Salutation A and Sun Salutation B. Sun A and Sun B make excellent warm ups, but they can also stand alone as a way to wake up your body. You can increase the intensity of the experience of Sun A and Sun B by increasing the repetitions and pace.

    When you click on a practice, you’ll be able to see a brief description, a quote related to what you’re about to do, and a series of options.

    At the bottom of the details page, you can adjust your practice using a series of drop-down menu options.

    Choose your level

    Unlike many online yoga offerings that cater only to beginners, Pocket Yoga lets you challenge yourself. You can choose to do beginner, intermediate, and expert postures and sequences.

    Changing your level adjusts the pace, and it can also impact the types of postures that Pocket Yoga asks you to do. For example, one of the peak poses in the expert level of the Mountain practice is Full Wheel, an intense back-bend. In the beginner level, the back-bend option for students is Bridge, which is a less-intense posture that can eventually support going into Full Wheel.

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    Select your practice based on the environment

    Where you’ll be practicing can also influence what you will be able to do. Pocket Yoga allows you to adapt your practice by designating whether you are practicing at home, in a studio, or at the office.

    Preview your practice

    If you’re the kind of yoga practitioner who likes to know exactly what you’re going to be doing ahead of time, you can see the sequence that Pocket Yoga has prepared for you.

    Click on the icon that looks like an eye in the top-right hand corner of the screen. This will reveal the sequence to you.

      After you’re satisfied with the practice that you’ve selected, roll out your mat, and click “Start Practice” at the bottom of the sequence’s details page to begin. A smoothing female voice will guide you through your practice. The figure on the screen changes to reflect your Pocket Yoga teacher’s instructions.

      Pocket Yoga’s other handy features

      Look up specific poses you want to practice

      Fear of the unknown and frustration are huge barriers to learning. In yoga, these mental blockages prevent students from reaching their fullest potential. Sometimes, being able to see the right information can help students break down these barriers.

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      In the top, right-hand corner of the opening screen, you can click on “Poses” to reveal all the postures available in the app. The images associated with each posture show you what they look like in their fullest expression.

        Clicking on an image can give you more detailed information about each posture, including its Sanskrit name, what areas of the body it targets, its difficulty level, and how to execute it. You can also choose to look up the postures by name.

          Don’t let time be a barrier to your practice

          Feeling rushed because you are trying to jam a formal yoga class into a busy day negates the whole point of committing to practice. Save the formal yoga classes for times when you can be fully present without worrying about being late for work or neglecting an obligation.

          During busy times, call on Pocket Yoga so that you can practice consistently and adapt the practice to fit your needs. Pocket Yoga was developed by a reputable team of yoga instructors, which means that if you follow the instructions and listen to your body, you should be able to have a safe workout that challenges you.

          With Pocket Yoga, you can practice anytime and anywhere. Pocket Yoga is available for iOS and Android devices for the one-time cost of $2.99. For less than the price of a fancy cup of coffee, you’ll have a series of yoga classes that you can take at anytime.

          Try Pocket Yoga to enjoy a more consistent practice–no matter how busy you are.

          Reference

          More by this author

          Jolie Choi

          Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

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          Last Updated on March 30, 2020

          Why You’re Feeling Tired All the Time (And What to Do About It)

          Why You’re Feeling Tired All the Time (And What to Do About It)

          Feeling tired all the time?

          Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

          I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

          Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

          If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

          In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

          What Happens When You’re Too Tired

          If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

          Here are some common examples of what happens when you’re feeling tired:[3]

          • You may have trouble focusing because memory and learning functions may be impaired within your brain.
          • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
          • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
          • You may find it more difficult to exercise or to perform any type of athletic activity.
          • Your immune system may weaken causing you to pick up infections more easily.
          • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
          • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

          Are you saying that feeling tired can make me overweight?

          Unfortunately, yes!

          Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

          Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

          Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

          Why Are you Feeling Tired All the Time?

          Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

          Here’s a quick overview of each root cause of feeling tired all of the time:

          1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
          2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
          3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

          The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

          It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

          Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

          Feeling Tired vs Being Fatigued

          If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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          Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

          Tiredness is primarily about lack of sleep.

          But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

          Symptoms of fatigue include:

          • Difficulty concentrating
          • Low stamina
          • Difficulty sleeping
          • Anxiety
          • Low motivation

          These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

          Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

          How Much Sleep Is Enough?

          The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

          Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

          So, quantity and quality do matter when it comes to sleep.

          The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

          Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

          Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

          If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

          And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

          It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

          4 Simple Changes to Reduce Fatigue

          Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

          1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
          2. Exercising regularly
          3. Using stressbusters
          4. Creating a bedtime routine to sleep better

          So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

          After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

          In addition, I lost two inches off my waist and looked and felt better than ever.

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          I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

          Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

          • L is for Lifestyle and means living healthy including getting enough sleep.
          • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
          • A is for Attitude and means thinking positive and reducing stress whenever possible.
          • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

          The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

          And yes, there does seem to be an important correlation between being lean and feeling rested.

          But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

          L — Living Healthy

          Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

          So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

          In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

          As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

          Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

          1. Unplug

          Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

          So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

          2. Unwind

          Do something to relax.

          Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

          3. Get Comfortable

          Ensure your bed is comfortable and your room is set up for sleep.

          Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

          Also, it’s ideal if your bedroom is dark and there is no noise.

          Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

          If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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          Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

          This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

          E — Exercise

          Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

          That’s what happened in my case.

          But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

          As part of my lifestyle upgrade, I knew I needed to move more.

          My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

          That made sense to me.

          So, I decided to swim.

          I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

          Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

          Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

          So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

          If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

          A — Attitude

          Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

          When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

          Do you want to know what that master stress-busting technique was?

          Breathing.

          But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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          Here’s how you do “Long-Exhale Breathing”:

          1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
          2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
          3. Hold your breath while you count to 7 mentally and enjoy the stillness
          4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
          5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
          6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

          This type of “long-exhale breathing” is scientifically proven to reduce stress.

          When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

          Plus, this is a great technique for helping you get to sleep, too.

          N — Nutrition

          Diet is vital for beating fatigue – after all, food is your main source of energy.

          If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

          Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

          For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

          Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

          Here’re 9 simple diet swaps you can make today:

          1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
          2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
          3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
          4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
          5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
          6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
          7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
          8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
          9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

          Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

          That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

          Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

          The Bottom Line

          If you are tired of feeling tired, then there is tremendous hope.

          If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

          If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

          • Enough High-Quality Sleep with Bedtime Routine
          • Regular Exercise You Love
          • Stress Reduction with Long-Exhale Breathing
          • Fatigue-Reducing Diet

          Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

          More Tips to Help You Rest Better

          Featured photo credit: Cris Saur via unsplash.com

          Reference

          [1] YouGov: Two-fifths of Americans are tired most of the week
          [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
          [3] The New York Times: Why Are We So Freaking Tired?
          [4] Mayo Clinic: Chronic fatigue syndrome
          [5] Mayo Clinic: Lack of sleep: Can it make you sick?
          [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
          [7] American Psychological Association: Getting a Good Night’s Sleep
          [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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