TIPS AND TRICKS

Three Stretches to Do More Often
Tight hips can afflict both athletes and couch potatoes alike, and lead to tons of pain and injury. Try these moves to get them loose.

1.Crescent Lunge
From standing, drop a knee, placing a pillow, blanket, or folded yoga mat under it to avoid discomfort. Push your hips forward, (your upright knee will start to shift towards your toes) arch your back, and lift your arms overhead. Hold for one minute (it will feel much longer) and switch sides.

2.Figure 4
Standing and holding onto something, take your right foot and cross it over your left knee, so that you resemble a 4. Sit back like you’re about to sit in a chair. Do on both sides.

3.Frog Stretch
Laying on your stomach, bring the soles of your feet together, drawing them upwards towards your back so that your knees splay outwards. This is like the inverse of the butterfly stretch.

TIPS AND TRICKS

A Word on Naps
There’s nothing wrong with a good old-fashioned power nap. But, contrary to popular belief, the proper power nap should be no more than 20-30 minutes. The actual length depends on such factors as when you fall asleep and how deeply you sleep, but that’s the sweet spot for achieving a boost of alertness without any of the lag that might occur if you wake between sleep cycles. Napping too long — and too often — during the day can throw off your internal clock, leading to difficulties sleeping at night. If a regular napper has no problem conking out at night, that’s fine. But for those who might have trouble sleeping at night, limiting the length of the daily nap could aid the actual long, restorative sleep they need.