Rolling out a yoga mat and flowing with your breath may just be one of the best ways to improve your sleep in the long run. A meta-analysis of 30 randomized controlled trials found that regular, high intensity yoga outperformed walking, resistance training, combination workouts, aerobic exercise, and even traditional practices like tai chi and qigong when it came to improving sleep for people of all ages with sleep struggles.
The takeaway? Inhale calm, exhale stress and drift into more restful, restorative sleep naturally.

#yoga #sleep #wellbeing #mindbody #health

https://www.sciencealert.com/one-form-of-exercise-improves-sleep-the-most-scientists-say

Rolling out a yoga mat and flowing with your breath may just be one of the best ways to improve your sleep in the long run. A meta-analysis of 30 randomized controlled trials found that regular, high intensity yoga outperformed walking, resistance training, combination workouts, aerobic exercise, and even traditional practices like tai chi and qigong when it came to improving sleep for people of all ages with sleep struggles.
The takeaway? Inhale calm, exhale stress and drift into more restful, restorative sleep naturally.

#yoga #sleep #wellbeing #mindbody #health

https://www.sciencealert.com/one-form-of-exercise-improves-sleep-the-most-scientists-say

I'm so happy about this.

Inspired by @Aurin_the_classtraitor I started making a box of cards for myself, but not just your typical flashcards for #SpacedRepetition, but for whatever.

The first thing I love about this is that I love standardization.
▶️ The box is a wooden A6 box for flashcards (landscape format)
▶️ I use blank A& cards/paper (200g/m2) because I use my cards in portrait format and lined flashcards only exist in landscape format.
▶️ I use A6 tab cards in 4 colors
▶️ I put 16x9 mm labels to stick over the tab labels and write my own categories
▶️ All of this can be bought in nearby stores - no customization needed

But the main thing I love, is that this can be used for so much more than vocab.
My tabs:
➡️ Juggling: I put the names and a simple illustration of all the juggling tricks I know on cards and ordered them in 5 tabs:
play: tricks I can do very well and play around with, vary and e.g. use as warm-ups
perfect: tricks I can do pretty well, but want to be able to do better
train: tricks I can basically do, but not good yet
learn: tricks I understand and am learning
try: tricks that are new to me
➡️ Yoga: I put a lot of asanas and illustrations on cards and put them in the tabs:
calm
stretching
balance
strength
and new
(btw many asanas probably can't be put in one of these categories for everybody - this is about what I struggle with the most with the specific asana - except for "calm" which means I don't struggle)
➡️ classic flash cards with tabs for now, today, tomorrow, this week, next week, one for all 12 months of the year, done, archive and new
➡️ Drums: I haven't created the cards yet, but the tabs are similar to juggling: warm(-up), play, train, learn, try
➡️ Feelings: I created lots and lots of cards for feelings - not just emotions, but broader. I think this will help me better understand and describe how I feel. This deck will still grow a lot because there are so many things you can feel. So far the cards only contain the word(s) describing the feeling, but I'll probably add "links" to related cards and other stuff. It took me a while to find a tab system I'm happy with, and it will probably change, but right now I have these (all with 2 tabs for positive and negative feelings):
mood
balance (for anything related to calmness, freedom, stress, dependence, boredom, ...)
security (for things like clarity, determination, confusion & brain fog)
energy (self-empowerment, drive, creativity, powerlessness, avolition, anhedonia, ...)
self-worth (pride, self-love, shame, blame, ...)
courage (hope, defiance, pleasant anticipation ("Vorfreude"), fear, panic, fright, ...)
interest (lust, curiosity, excitement, indifference, disgust, revulsion)
affection (love, friendship, admiration, closeness, hate, distance, agression, anger, ...)
interpersonal (this needs a new name contains mostly pseudo emotions that describe less how you feel, but why: esteem, praise, belonging, humiliation, punishment, jealousy, distrust, ...)
physical (scent, warmth, beauty, stench, heat, ugliness, ...)

On the first card I have gathered more ideas like embodyment & mindfulness exercises, mental skills, local plant & animal species, ...
On it's back I have written down all the measures so I can get more boxes, cards, tabs and labels, when I need them.

I might post more about #PaulasBox as I gain more experience with it.

Btw, this easily covers my #3GoodThings of today.

#FlashCards#StudyCards#CueCards#CardBox#TrainingCards#Juggling #yoga #drumming #drums #emotions #feelings#EmotionalLiteracy

Why do fascists love yoga? Stewart Home has written a book, "Fascist Yoga: Grifters, Occultists, White Supremacists, and the New Order in Wellness," looking at how white supremacy and wellness came to be connected in the west, and continue to be linked today via movements like QAnon. The Observer talked to him and other experts on the subject. “I ... think there’s a broad overlap,” podcaster Travis View says, “between the hyper-individualism of the far right and new age wellness thinking. There’s a distrust of, for example, public health measures and a belief that you have a moral obligation to take care of your own health entirely. This is why there’s so much overlap in anti-vaccine belief; it’s a far-right belief, but also something you’d see in crunchy yoga circles.”

https://flip.it/ooF53m

#Yoga#Wellness#QAnon#Books @bookstodon#Bookstodon#Lifestyle

Why do fascists love yoga? Stewart Home has written a book, "Fascist Yoga: Grifters, Occultists, White Supremacists, and the New Order in Wellness," looking at how white supremacy and wellness came to be connected in the west, and continue to be linked today via movements like QAnon. The Observer talked to him and other experts on the subject. “I ... think there’s a broad overlap,” podcaster Travis View says, “between the hyper-individualism of the far right and new age wellness thinking. There’s a distrust of, for example, public health measures and a belief that you have a moral obligation to take care of your own health entirely. This is why there’s so much overlap in anti-vaccine belief; it’s a far-right belief, but also something you’d see in crunchy yoga circles.”

https://flip.it/ooF53m

#Yoga#Wellness#QAnon#Books @bookstodon#Bookstodon#Lifestyle

Jeg har fullført mine 200 timer med kurs, og kan kalle meg yogainstruktør.

Det sitter ikke helt riktig. Jeg har lært at et sånt kurs kun skraper i overflaten av hva yoga er, og kan tilby oss. Yoga har historie 5000 år tilbake. Tradisjonen har vært at du lærer yoga fra en læremester i kanskje 12 år. Hva er vel 200-timer med kurs?

Jeg ønsker å dele yoga med respekt for dens historie, kultur, tradisjon og filosofi, så jeg gleder meg til å fortsette fordypningen min.

#yoga#norsktut

About 8–10 years ago, my #EhlersDanlos doctor (Dr F) told me to take up #pilates (starting with private lessons so the instructor can ensure good form since the EDS makes me more injury-prone). She said #yoga would be acceptable too (NOT hot yoga!!!), but Pilates would be safer.

In April, I was taking a #tango lesson with Germán Filipeli, and he said I needed more core strength to do volcadas and should take up Pilates.

Weak stabilizer muscles are manifesting knee pain, so I finally started.