I’ve done a lot of strange things in the name of journalistic intrigue—run-commute for two weeks, become a morning person, brush my teeth with charcoal, put my Tinder profile in the hands of a sexologist. So when I recently announced to a table of 12 over sushi that I'd be taking a coed naked yoga class, the crowd was less than surprised that I'd sign up for something so, well, out there.

But the truth is, I didn’t sign up for naked yoga because an editor suggested it. I signed up for naked yoga because I wanted to be the type of person who signs up for naked yoga.

My dinnermates chirped about who they thought that type of person would be: “A bunch of hippy-dippy liberals with bushes!” said one friend. “Big dicks. Only dudes with big dicks would take naked yoga,” said another.

I pictured something a little less Woodstock and a little more empowering. I signed up anticipating free-spirited, bold urbanites who didn’t let anything hold them back–not their free-flying bits, not the wafting stank of crotch sweat, and definitely not a broken heart!

See, my confidence had taken a mega-hit after getting broken up with earlier this summer. While journaling and stacks on stacks on stacks of self-help books were serviceable, naked yoga seemed to promise immediate gratification. “Ready to open the door to self-kindness and healing?” the website of Naked in Motion asks. “We offer you the opportunity to shed your clothing, and along with it, judgments about your appearance, limiting personal beliefs, and critical self-talk.”

Um, hell yeah! I thought when I read the class description. Ready to embrace my inner so-over-my-ex goddess, I reserved my mat.

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But in the two hours leading up to the class, excitement and self-congratulations at my own daring were replaced with fear and self-annoyance: What the F had I gotten myself into?

I messaged my gym-mates and texted my nudist-beach-loving buds.

Dude… should I have gotten a wax?

I packed turquoise underwear, is that embarrassing? Should I have packed black, instead?

WTF do you wear to arrive to a naked yoga class? I’m wearing a black dress and a jean-jacket–does that sound too try-hard?

Their responses were mostly the same: “OMG, I can’t believe you’re doing this. Let me know how it goes.” At 6:50 p.m. sharp, when the doors to class would open, I got in the elevator that led me up 11 flights with a middle-aged man in khakis.

When I got into the space, I realized my expectations had been a little off. Instead of immediately stripping when I got in the door, I gave Willow, the founder of Naked in Motion, my name, and joined my classmates who sat fully clothed and crossed-legged in neat rows facing the windows.

Instead of confident goddesses in Beyoncé-inspired flower crowns like I’d expected, there were two women and 20 or so men wearing everything from linen pants and T-shirts to workout gear to full-on business suits (like, with a tie!).

I sat on my mat and considered leaving. Around me, people made small talk while I thought about crying as I realized men in their late 40s and 50s would be seeing me naked. But I knew I’d be upset with myself if I wussed out now.

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Willow (and the instructor she was training) started by telling us about the studio's boundaries and rules: no cruising, no body compliments or comments, no touching without consent, no staring. She also explained what to do if you got an erection (take child's pose) and reiterated a rule which I’d read online: Women and transgender folks had the option to keep their underwear on.

After the rules were read, we got to the naked part. I regretted wearing a dress; I'd be completely bare in a single swoop. I stalled by taking off my jewelry (which, BTW, totally unnecessary), braiding my hair, and unbuckling my sandals. I tossed aside my jean jacket and glanced around the room, realizing I was the only person still clothed. Off came the dress, then my bra. I decided to keep my underwear on, in all its turquoise glory. The whole thing was remarkably un-sexy and, truthfully, felt a bit like disrobing for a gynecological exam.

Then, we got moving. Through the slow, core-focused flow, my thoughts weren’t focused on the way my boobs hung, the slight smell of sweat, or the fact that there were two dozen dangling penises around me. Instead, I did what I do during CrossFit: I turned my attention to my muscles. I focused on activating my core, glutes, and hip flexors with each twist and bend, and I made sure to breathe.

As a retired rugby player turned CrossFit athlete, the definition of my shoulders and arms is pretty noticeable. At least twice a day a barista, a passerby, or coworker will compliment or mention how swole I am or how strong I look. I’m used to people staring at my body when I’m in clothes.

But in class, not once did I feel sexualized by the men (or women) around me, not once did I catch a stranger glancing at my nipple piercing, peering at my rear, or taking inventory of my muscular physique. And I freaking loved it. When your very presence and body has the tendency to garner attention, getting none felt pretty damn incredible. Here, I wasn’t the CrossFitting writer or the bulky girl who orders iced coffee. I was just another body doing yoga.

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During warrior pose, I screwed my heels into the floor, opened my chest, and felt like a bold badass. During forward fold, I felt the stretch in my hamstrings and closed my eyes, oblivious to the rows of exposed assholes in front of me. During pigeon pose (which truthfully was the pose that made me thankful I’d kept my bottoms on), I leaned into the stretch, feeling uniquely one with this (male-dominant) group of uninhibited strangers around me.

After we said Namaste, some stayed nude and chatted, some opted for just their briefs, while others (like me) got dressed quickly. But the buzz was the same. All around me folks said how free they felt, how unembarrassed.

Sure, from a practical standpoint it’s easier to move without clothes; that’s why my CrossFit uniform is booty shorts and a sports bra, after all. But that’s not really what Naked in Motion is about. In some ways, naked yoga is exactly what it sounds like: a 100% in-the-buff yoga experience. But it’s also so much more than that. It’s this super-empowering mix of power and vulnerability, fear and courage.

Am I permanently more confident and less heartbroken than I was before the class? No. But taking a coed naked yoga class isn’t something I would have done a few months ago. I’m proud of myself for getting so far outside my comfort zone. Nine out of 10 times, I’d probably choose sushi dinner with friends over naked yoga, but the next time I start to miss that “just another body in a room” feeling, you can bet I’ll be back on the mat.

You know that moment when you just need to stretch—maybe it’s before getting out of bed in the morning, during a long flight or right after a long run. Think about how your go-to muscle-loosening move makes you feel. Does it make you say “ooh” and “ahh”? Well, that’s exactly what stretching can do for you: Wake up your muscles, relieve tension throughout the body and make you feel oh-so-good.

RELATED: 5 Standing Desk Stretches to Relieve Stress Now

But the benefits of stretching go even further. “There are many factors that can limit or enhance movement, including prior tissue damage, strength, stability around the joint and, of course, flexibility,” says Lisa Wheeler, vice president of fitness programming for Daily Burn. “That’s where stretching comes in. If the muscles around the joint aren’t flexible, it’s difficult to move efficiently.” In other words, that stiffness can prevent you from doing full range of motion exercises, cause injury and worse, keep you from progressing with your fitness goals.

To help you loosen up the joints used in most daily movements—especially those that get tight from sitting all day—we rounded up 15 lengthening and strengthening stretches to do daily. Wheeler says it’s best to do a dynamic warm-up before a workout and static holds after exercise. Thankfully, you can use most of these stretches for both by either staying in the position shown for 30 seconds (static) or moving in and out of the pose (dynamic). Focus on deep breathing and you’ll probably experience some mental stress relief, too.

RELATED: The 5 Keys to a Perfect Warm-Up

15 Stretches to Relieve Tension Now   

1. Downward Dog
A yogi favorite, this pose focuses on hip and shoulder mobility, while stretching your hamstrings, lats (muscles in your mid-back) and deltoids (muscles in your shoulders).
How to: Start in plank position with shoulders directly over wrists (a). Push your hips up toward the ceiling so you form a triangle with your body. Keep your head between your arms and straighten your legs as much as possible (b). Reach your heels toward the ground and spread your fingers, so your bodyweight gets distributed evenly through the hands and feet.
Make it dynamic: Continuously move between plank position and downward dog.

2. Side Oblique Stretch
You’ll lengthen through the side of your body as you stretch your lats, hips and obliques.
How to: Stand with feet a little wider than hip-distance apart (a). As you lift one arm overhead with your palm facing inward, reach and lean toward the opposite side of the arm raised (b). Hold for eight seconds, then switch sides.
Make it dynamic: After you reach with one arm, bend that elbow as you pull it down by your side and stand straight. Reach back up and over. Do eight reps, then switch sides.

RELATED: 5 Hip Stretches to Relieve Tightness Now

3. Crescent Pose
Find length and balance as you engage your abs, hip flexors and chest with this high lunge.
How to: Stand with your feet staggered: one in front and one behind you (a). Bend your front knee to create a 90-degree angle. Keep your back leg straight behind you (b). Lift your arms up in the air by your ears, palms facing inward. Lift your chest up, slightly arching your back as you press your back hip forward (c). If possible, lower your lunge as you exhale. Hold for eight seconds, then switch sides.
Make it dynamic: Bend and straighten your front leg as you lift and lower your arms. Repeat for eight reps, then switch sides.

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RELATED: 8 Things Experts Wish You Knew About Yoga

4. Child’s Pose
Take it from Daily Burn’s Becca Pace: This stretch is probably one of the most calming postures, and works well for recovery, too. You’ll stretch the low back, lats and shoulders.
How to: Get on all fours on an exercise mat (a). From your hands and knees, push your hips back until your butt rests on your heels. (Knees slightly wider than hips.) Keep your arms straight out in front of you and look at the floor.
Make it dynamic: Continuously flow through hands-and-knees position to child’s pose.

RELATED: The 6 Most Satisfying Stretches You're Not Doing

5. Single Leg Stretch
If you’re like most adults, you need a little more flexibility in your hamstrings. Bonus benefit: You’ll also work your core.
How to: Lie on your back and lift legs toward the ceiling (a). Lower one leg toward the floor as you pull the other leg toward your face (b). Hold the back of your raised leg (calf or higher) and lift your shoulders off the mat (c). Keep legs as straight as possible and toes pointed. Hold, then switch sides.
Make it dynamic: Switch legs repeatedly, gently grabbing your calf and pulling it toward you.

RELATED: Is It Better to Do Cardio or Strength Training First?

6. Figure 4
This is an ah-mazing stretch for runners, as it alleviates tightness in the glutes and the hard-to-reach piriformis (another muscle in your backside).
How to: Sit on a mat with your legs extended in front of you (a). Place your hands behind you, fingertips facing away from your body. Lift one leg, placing your ankle on your opposite leg, just above the knee. (Keep your feet flexed to protect your knees.) (b). Slowly bend your bottom leg toward you, until you feel a stretch in the outer hip of the other leg (c). Straighten your back, roll your shoulders down and push out your chest. Hold, then switch sides.
Make it dynamic: Continue to bend and straighten your bottom leg.

RELATED: 5 Stretches You Could Be Doing More Effectively

7. Cat
Have a stiff back? This pose will encourage blood flow and more mobility in your spine.
How to: Get on your hands and knees on an exercise mat, with wrists in line with shoulders and knees in line with hips (a). Round your back, tuck your pelvis and look toward the floor, as you scoop your abs upward (b).
Make it dynamic: Inhale and exhale as you flow through cat and cow (below).

Read the rest of the article here.

 

This article originally appeared on DailyBurn.com. 

Stop everything you’re doing! One of our all-time favorite fitness brands just launched the collection we’ve been waiting for. That’s right: Athleta dropped a new performance underwear line, and it has us seriously swooning.

If you’ve been searching for practically invisible underwear to wear under yoga tights, look no further than Athleta’s Incognita (bye-bye, VPL!). Designed specifically for yogis, these babies have a back center seam that helps control slippage during poses like downward dog.

The Performa style is moisture-wicking, quick-drying mesh underwear for your most intense workouts, keeping you cool down there while you sweat it out. The Performa is perfect for medium and high-impact workouts, such as HIIT sessions at the gym or long runs. Also good: it has bonded edges, which offer a barely-there-at-all feeling. Yes, please.

Then there's the Natura, your go-to seamless 100% cotton panty. It’s comfortable enough to sport all day at the office, yet feminine enough with its subtle lace pattern to slip under a dress for evening drinks. The wider waistband keeps the undies in place, so you won’t be resorting to office corners to discreetly yank them up.

 

Even better? The incredible underwear line comes in a variety of hues, from Desert Rose to Cinnamon Brown to classic black (we’re loving the Arbor Olive). Plus, it offers classic cuts, including bikini, high-waisted briefs, and thongs, so there’s something for everyone. Not only do these panties conveniently pair with Athleta’s sports bras, but they’ll also look amazing with a lacy bralette for date night. Trust us.

All styles retail for an affordable $16, so you won’t be breaking the bank for total workout comfort. Stock up on Athleta’s performance underwear line online and in stores. We're adding these amazing styles to our shopping carts, now.

This just in: Sleep is not for the weak. According to Reese Witherspoon’s fitness trainer Ashley Borden, making sure you get those extra Zzs is crucial to tackling your workout.

“I always tell my clients that I would rather them get sleep instead of working out on four hours of sleep,” Borden told mindbodygreen.com. “Studies have shown that between 7.5 and eight hours of sleep every night helps the body repair itself and regulate inflammation in the body.”

Borden, who has also worked with the likes of Christina Aguilera, Mandy Moore, and Ryan Gosling, said sleep also affects your metabolic process.

“[Not getting enough sleep] produces a higher amount of the inflammatory stress hormone, cortisol,” she said in the interview. “Cortisol has its time and place in our bodies, but not at night. Cortisol heightens our alertness, the last thing we need when we crave sleep.”

Aside from sleeping in, Borden also recommends that her clients avoid sugar and load up on greens.

“Sugars are inflammatory and trigger more sugar cravings, along with increasing inflammatory cortisol levels, which cause belly fat,” she said. “Choose vegetables that are all the colors of the rainbow and focus on dark green veggies, too. These give us phytonutrients, which have many antioxidant assets that can put a stop to cell damage, which helps strengthen our immune system, prevents cancer, has a positive effect on our hormones, and improves our overall health and vitality.”

And even though temperatures are dropping, Borden says it’s important to take your workout outdoors.

“Getting outdoors for even 10 minutes provides the body with a natural dose of vitamin D,” she said. “Being outside also provides amazing mental stimulation.”

One way she gets her clients moving? An outdoor workout that sounds like something Witherspoon’s Wild character, Cheryl Strayed, would approve of.

“I have taken clients out for power walks with a backpack full of mini bands and bands with handles to create a hillside neighborhood circuit workout,” she said.

Perform this routine three to four times a week.