October 29, 2018 at 09:30AM In the same way that you can do less and get more out of your yoga class, so too, can you master moves on your mat that feel like a massage. I repeat: there are yoga moves that feel like a massage…for free. And according to Beth Cooke, a New York City yoga instructor and the co-leader of the Well+Good Retreat at the Cedar Lakes Estate in Upstate New York, these unicorn sequences are an excellent restorative practice that’ll aid in prehab and recovery, two fitness trends currently on the rise. “It’s a really cheap way of self-soothing the body—you don’t have to go spend millions of dollars at the spa; you can do it on your own,” she says. By knowing just a few go-to moves (three to be exact, which Cooke shares below), you can get started today. Keep scrolling to find out the yoga moves that are so good, you might be able to break up with your masseuse. Yoga move to massage: armpits “Step your right foot forward into your low lunge, and stack your right armpit on top of your right knee—it fits like a ball in a mitt,” says Cooke. “Then make a fist with your right hand and just start to roll the armpit on top of the knee. I know that sounds pretty funny but there’s actually qigong pressure points in your armpit so as you roll your knee into your armpit, you’re reducing anxiety—it helps to relieve stress.
Category: Relaxation
Learn to fall asleep in 2 minutes or less using this genius technique from the U.S. Army
October 29, 2018 at 08:19AM Even if your bedtime routine earns a solid A+ on the chill scale (read: no phones allowed), you still might find yourself among the 35 percent of adults who clock less than 7 hours of sleep per night. So it’s worth adding one more two-minute technique to your zzz’s tool kit, courtesy of the U.S. Army, for those nights when counting sheep just doesn’t cut it. The speedy method—which was originally found to work on 96 percent of U.S. Navy pilots after six weeks of practice—first appeared in the 1981 book Relax and Win: Championship Performance, reports writer Sharon Ackman in the Medium article that got the sleep-deprived part of the internet aflutter about a possible solution. Here’s how to try the approach—which is super similar to a yoga nidra—for yourself. Step 1: Start by relaxing every muscle in your face, one-by-one, moving down from your forehead to your jaw. Step 2: Drop your shoulders one at a time, relaxing each as much as possible. Then, do the same with your upper and lower arms. Step 3: Move through your lower body, consciously relaxing each muscle as you inhale and exhale deeply. Step 4: Once you’ve reached your toes, spend 10 seconds trying to empty your mind before visualizing one of the following scenes: 1. Lying in a canoe on a lake staring up at a blue sky or 2. Lying on a black, velvet hammock in a dark room. (What?!) If you have trouble conjuring these images on the fly, just
Curious about trying acupuncture for anxiety? Here’s what you need to know first
October 28, 2018 at 04:48AM Anxiety is one of the worst feelings ever. The symptoms can range from a feeling of tightness and heaviness in your chest to a full-blown panic attack complete with a racing heartbeat, hyperventilation, a wave of fear rushing through your body, and feeling as though you’re literally going to die. Regardless of the extent of the anxiety you experience, it’s definitely not easy to deal with. It can feel like an endless trial and error process, trying everything from meditation and breathing exercises to CBD oil. While medication does offer relief for many, others hope to find the answer through natural treatments such as fitness, magnesium supplements, or dietary changes. Another buzzed about natural treatment for anxiety is acupuncture. The ancient practice of inserting small needles into pressure points is said to help with a host of different ailments including a low libido, trouble conceiving, and even allergies. And research has shown that acupuncture could be effective in improving symptoms of anxiety, too. Now, I know what you’re thinking: how can you possibly relax when you’re laying there with a bunch of needles all over your body? The thought alone might induce a panic attack. But, acupuncture is actually a pretty painless experience. The needles are super thin—like a strand of hair thin—and most people don’t even feel them, says Calley Williams, licensed acupuncturist and owner of Seed of Life Acupuncture in Los Angeles. Below, she answers all the top questions about acupuncture for anxiety, including
Your weekend called and it wants one of these editor-approved, mood-boosting baths
October 26, 2018 at 09:42AM It’s no secret that taking a hot bath is good for the soul. I mean, you’re literally immersing your body in steamy warm water and sitting there to enjoy it without any other distractions from the world (looking at you, cell phone). But even science is now saying that that tub has got benefits beyond its job as being your locale for self care and relaxation. According to a new study done at the University of Freiburg in Germany, bathing can help treat depression better than working out. Now that‘s major. While only 45 people were measured, the half that took 30 minute baths each day (set to 104 degrees, to be exact) had their points on a depression scale lowered twice as much as those who engaged in 40 to 45 minute exercise twice a week, reports Health. Over the course of eight weeks, these two groups—which were split in half—did their prescribed self-care method while measuring their mood on the designated scale. The bath-takers scored about six points happier than when the study began, while the exercisers scored three points. The study may be small, but plenty of other studies have proven baths to at the very least be stress-busting. So the potential to bring on positive vibes just adds one more amazing benefit to the oh-so-delightful practice of hitting the tub for a soak. To make your soak an even better experience, try one of these editor-approved bath products. Photo: Byredo Byredo Bal’d
What it means when you feel lonely in a committed relationship
October 26, 2018 at 05:50AM A major benefit to being in a committed partnership is knowing you have someone who genuinely wants to hear about your day when you get home from work; a reliable plus-one to accompany you at every (usually boring) networking event you attend, and someone to cuddle with under your comfy duvet. What more could a person want, right? Well this is exactly why it can feel so unnerving to lay in bed next to your special someone, wide awake, wondering, why do I feel do damn lonely? While it’s definitely a question worth exploring, rest assured that it isn’t unusual to feel this way, says clinical psychologist Jennifer Taitz, PsyD. In her book, How To Be Single And Happy, she points out that just like it doesn’t mean you’re lonely when you’re alone (we all know that Kelly Clarkson song), being in a relationship doesn’t automatically mean you feel content, connected, or emotionally satisfied all the time. It also doesn’t automatically mean there’s something wrong with your relationship. (Annnd exhale.) Check out the psychological 5 reasons people feel lonely in healthy relationships—as well as ways to overcome it. Photo: Getty Images/Zing Images 1. You expect your partner to fulfill all your needs “I think a lot of people get into this headspace that their partner is their everything,” Dr. Taitz says. “Just because you’re in a romantic relationship doesn’t mean you don’t need meaningful platonic relationships. A romantic relationship is going to actually be a lot
Meet coorie, the Scottish concept that takes hygge up a natural notch
October 25, 2018 at 06:16AM You know (and love) the Danish tradition of hygge, which wants you to bask in the most cozy stuff in life. Well, make room in your self-care routine for another buzzy concept, this time from Scotland: coorie. While hygge is about all things comfy in pursuit of happiness, coorie is focused on spending time in nature in order to reconnect. Think: a little less pastel cashmere on a plush couch, a little more tartan on a rolling hill. “A coorie way of life practices small, quiet, slow activities by engaging with our surroundings to feel happy,” says Gabriella Bennett, Scotland native and author of the new book The Art of Coorie. Historically, the word has meant cuddling up or snuggling in, but it’s taken on a life—and lifestyle—of its own. “A coorie way of life practices small, quiet, slow activities by engaging with our surroundings to feel happy.” —Gabriella Bennett, author and coorie expert “It’s about drawing comfort from Scotland’s oldest traditions and updating them for modern times,” she says. Coorie also takes a cue from sustainable and mindful living, looking at how people buy and consume and then trying to simplify. The best thing about coorie? You don’t need to go out and buy extra candles, bath bombs, or fuzzy socks to practice it. “Coorie is about learning to live better using what is around you,” Bennett says. Here’s how you can start living the coorie life today. Photo: Getty Images/michellealbert 1. Embrace the
What Every Marathon Runner Needs to Know the Week Before Race Day
October 25, 2018 at 05:22AM Picture this: You’ve pounded the pavement for months, tracked every mile, and listened to your running playlist about a million times—but you’re still a tad panicked to bust out a full 26.2. As you’re in the home stretch of running a marathon, wouldn’t it be great if a group of elite experts gave you their veteran advice? At ASICS’ perfectly timed “Run Your Best Marathon” panel discussion, that’s exactly what happened. Moderated by sports medicine physician and 34-time marathoner Jordan D. Metzl, MD, the pros talked about everything from hydrating the day before (salty broth does wonders, FYI) to preventing heavy legs in the lead up to the New York City Marathon. “Relax, don’t sweat it. The best thing you can do for yourself is stop stressing and get some sleep.” We captured all the need-to-know tips for you. Below, hear from sports nutritionist Lauren Antonucci, MS, RD, CCSD, the director of sports performance at the Hospital for Special Surgery, Polly de Mille, RN, RCEP, CSCS, and ASICS elite-level distance runner and Olympian Diego Estrada. Estrada’s top advice? “Relax, don’t sweat it. The best thing you can do for yourself is stop stressing and get some sleep.” Scroll down for the experts’ answers to the most-pressing questions runners have leading up to a marathon—and shop ASICS’ latest collection of running shoes. Photo: ASICS To gel or not to gel? When you traverse 26.2 miles on race day, you’ll need adequate long-distance fuel—which essentially means energy-gel packs (a gooey substance designed
How microdosing cannabis helps me be less stressed and more productive at work
October 24, 2018 at 12:11PM Back in the day, dabbling in cannabis meant one thing—getting high. But as more information emerges about pot’s health benefits and it becomes legalized in a growing number of states, more nuanced uses for the plant are stepping into the spotlight. Some people are using CBD-infused products to reduce stress with zero buzz, while others are turning to tiny amounts of psychoactive cannabis—aka microdosing—for a mildly lit lift during their day-to-day activities. (Office tasks included.) For insight into this burgeoning trend, we turned to Anna Duckworth, co-founder and editor-in-chief of Miss Grass, an elevated lifestyle shop and publication for women and cannabis. Read on for the 411 on 420’s latest evolution. Be honest: You’re reading this because you’re skeptical that microdosing cannabis could make for a better-than-usual workday. But you’re also hoping, in your heart of skeptical hearts, that there’s some truth to that claim. I know there is, because I microdose cannabis myself. Not all the time, but some of the time. I exercise and meditate (occasionally) and take deep breaths to relieve stress, but a very low dose of cannabis is normally what I need to manage the exceptionally anxious moments. By the middle of a workday, it’s not unusual for me to feel tightly wound, and that’s when a tiny hit off of a vaporizer or a few drops of a tincture can level me out and make my to-do list feel much more manageable. It makes me feel relaxed right away, it restores my
The first wellness purchase our editors would’ve made if they’d won the lottery
October 24, 2018 at 10:49AM By now, you’ve probably heard there’s a secret someone in South Carolina that’s the proud new owner of a hefty $1.5 billion dollars thanks to the Mega Millions lottery. Or, you know, $878 million in cash before taxes. (And you’re welcome, you lucky dog, you—I personally contributed around $30 to your newfound riches over the past week.) While this is great news for one person, the rest of us who were banking on the slightly small chance (AKA 1 in 302,575,350) of becoming more wealthy than Taylor Swift are sadly back at square one. But that doesn’t mean we still can’t dream a little, right? Wellness can be a little pricey. SoulCycle classes are around $34 a class, matcha lattes add up quick, leggings now cost more than a pair of nice jeans, and going on a relaxing vacay to a tropical oasis? Yeah, it’s probably going to set you back a bit. All in all, these purchases certainly make your life better, but it’s not exactly something everyone can just pull out their credit card for without first building it into their budget. With a lottery win, though, that could all change. With millions of dollars dropped into your bank account, it might be hard to decide what your very first wellness-focused purchase would be with so many options. Honestly…not that hard, though. Here’s exactly what Well+Good editors would spend their money on if they won the lottery. 1. A dream vacay to a tropical island “If I won the
6 quick ways to relieve neck tension, because who has time for that?
October 23, 2018 at 07:07AM Neck tension is, well, a pain in the neck—literally and figuratively. It really puts a damper on your day and can lead to headaches. (Or worse, migraines.) Some of the causes of neck tension include looking down at your phone 24/7, stress, carrying heavy bags, working out, and even eating certain foods that cause inflammation in your body, says Michelle Ebbin, touch therapy expert and spokesperson for on-demand massage service Soothe. Of course, most of us have zero time to be dealing with pesky neck aches on the daily—hello, we’ve got important things to do! (Although, as mentioned before, a stressful schedule is part of the problem…) So for those times when acupuncture or a chiropractic visit just won’t fit on the calendar, I asked Ebbin how to relieve neck tension ASAP—and help prevent it from coming back. Keep reading for an expert’s tips on soothing a sore neck. Photo: Getty Images/Fizkes How to relieve neck tension, once and for all 1. Stretch it out Slow neck rolls are your best friend when you have neck tension, Ebbin says. To do them, drop your head forward and make slow circles with your head in one direction. Whenever you feel tightness, hold it there for a few seconds. Then, continue making circles in the opposite direction. 2. Give yourself a massage Although splurging on a massage is always a good idea, if your busy schedule or budget doesn’t allow it, you can totally go the DIY route. All you