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6 Healthy Habits All Yogis Should Practice Outside of Class

By U.S. News & World Report

As a yoga teacher, I help new students overcome major health issues very effectively. However, after that beginner phase passes, many people cycle back to their old, unhealthy habits. Like most Americans, they are overworked, stressed out and run down. They resort to self-medicating with substances like sugar, alcohol or marijuana.

While a strong yoga practice will help you reach a new level of health, in order to sustain it, you need to focus on your well-being off the mat. Here’s how:

1. Eat dinner early.

The key to starting your day refreshed is to prepare the night before. Your final meal of the day should be something light and easily digestible like a marinated salad or a vegetable soup. Eat it earlier in the evening — as early as 5 p.m. if possible. When you’re finished, close your kitchen for the night. This way you have the rest of your evening to be productive, connect with loved ones and burn calories. This simple shift in your schedule lends itself to an early bedtime. After you eat, allow yourself to get tired, unplug and get into bed by 10 p.m.

[See: 8 Morning and Nighttime Rituals Health Pros Swear By.]

2. Get restful sleep.

A complete, undisturbed sleep cycle will keep your mind sharp and your body energized. To wake up every day feeling great, shut off your cellphone and avoid screens after you finish dinner. Make it a point to not engage in thought-provoking or emotionally-charged conversations, since a passionate argument or deeply meaningful discussion will set your mind into a tailspin. It’s difficult to sleep when you are stressed out and analyzing your thoughts. Instead, try to spend time with those you love. Go for a walk, clean the house or play games at night. Keep it light-hearted and positive. Make sure your bedroom is quiet, dark and set to a comfortable temperature to sleep.

3. Establish a morning routine.

Get into the habit of waking up early — preferably before sunrise. You should have a complete bowel movement upon waking. If you have difficulty doing so, drink a full glass of warm water to aid in the process. The morning hours are ideal to move your body and breath. Get outside and go for a hike, take a walk or ride your bike. This is also a good time to practice yoga or get a workout in. After you move and stretch your body, take a moment to sit still and quiet for a couple minutes each day. Enjoy something simple and relatively small for breakfast. A smoothie, a bowl of oatmeal or an egg are great, light meals to begin your day.

4. Balance your workouts.

While yoga is one of the best ways to open and strengthen your body while avoiding injury, it shouldn’t be the only exercise you do. Make sure you do workouts that strengthen or harden your body in addition to those that open and soften it. If you only stretch or practice restorative yoga, you will lose some of the muscle that’s so important as you age. Incorporate some basic strength training such as bodyweight exercises like burpees, pushups, planks and core work. Simple weight training is also a great way to maintain strength.

[See: 5 Bodyweight Exercises to Fix Your Posture.]

5. Eat a plant-based diet.

You do not have to be a vegan or even a vegetarian in order to be a yogi. But it’s important to eat nutrient-rich fruits and vegetables. Eat a variety of vegetables — ideally those that are grown locally. One way to include more plants in your meals is to prepare a different salad each week for dinner. This way you are sure to get more vegetables in your diet and to save yourself the hassle of deciding what to make. Eating more plants will make you feel vibrant and energized.

6. Meditate.

Make time in the morning after you practice yoga or exercise to sit and meditate. After you move and connect to your breath, it’s easier for your mind to stay grounded and clear. Keep your meditation very basic and accessible. You can either sit comfortably on the floor or a chair, or you can even lie on the ground. Just be sure you are in a position to be still and undisturbed for five to 10 minutes.

As you start your meditation, close your eyes and take a couple of deep breaths in through your nose and out through your mouth. After a couple cycles of breath, relax your jaw and begin to breathe deeply in and out through the nose. Count each inhalation and exhalation up to 10 and then back down to zero. If you lose track, start back at one.

[See: 8 Ways to Stick to Your Meditation Routine.]

Do not try to completely shut off your mind. Instead, just notice your thoughts as they arise. Do not respond to them, but acknowledge that you are experiencing them. This allows you to see yourself through a lens that is much bigger than yourself and your thoughts. Over time, you will start to become more accepting of yourself and grateful to be alive.

More from U.S. News

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6 Healthy Habits All Yogis Should Practice Outside of Class originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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