The practice of yoga can help improve sleep habits. There are certain postures that are conducive to quieting the mind, relaxing and releasing the nervous system, and promoting a deeper, more restful sleep. Yoga goes beyond just bending and twisting. Breathing techniques play an essential role in grounding the body and opening the mind.
Pigeon Pose
Get down on all fours. Place your right knee behind your right wrist and angle your right foot towards the left. Slide your left leg back. Place a pillow lengthwise, to the left of your right leg. Lay your belly and chest on the pillow and let your arms relax to either side. Relax your head to whichever side feels most comfortable and breathe deeply.
Legs up the Wall
Lie on your back with your hips either right up against the wall, or if you are a bit tighter, several inches away. Extend your legs straight up the wall. Rest your arms by your sides with the palms of your hands face up. Close your eyes and follow the movement of your breath. This is an amazing restorative posture and is also a gentle inversion, and is specifically prescribed for insomnia.
Child's Pose
Kneel on the floor or bed with knees apart. Rest your chest on your thighs. Bring your arms alongside your body. Let your forehead drop to the bed. Hold for 45 seconds to 1 minute.
Cat Stretch
Excellent stretch for spine flexibility. Also helps massage the digestive organs and improve digestion, thereby helping you to sleep well. Also improves blood circulation and relaxes the mind.
Reclined Butterfly
Lie down on your back. Put a pillow, lengthwise, underneath your spine. Bring the soles of your feet together until they touch and then let your knees gently drop to the sides. Be sure to keep your hips off of the pillow. Stretch your arms out to the side, away from your body, with your palms facing upwards.
Pigeon Pose
Get down on all fours. Place your right knee behind your right wrist and angle your right foot towards the left. Slide your left leg back. Place a pillow lengthwise, to the left of your right leg. Lay your belly and chest on the pillow and let your arms relax to either side. Relax your head to whichever side feels most comfortable and breathe deeply.
Legs up the Wall
Lie on your back with your hips either right up against the wall, or if you are a bit tighter, several inches away. Extend your legs straight up the wall. Rest your arms by your sides with the palms of your hands face up. Close your eyes and follow the movement of your breath. This is an amazing restorative posture and is also a gentle inversion, and is specifically prescribed for insomnia.
Child's Pose
Kneel on the floor or bed with knees apart. Rest your chest on your thighs. Bring your arms alongside your body. Let your forehead drop to the bed. Hold for 45 seconds to 1 minute.
Cat Stretch
Excellent stretch for spine flexibility. Also helps massage the digestive organs and improve digestion, thereby helping you to sleep well. Also improves blood circulation and relaxes the mind.
Reclined Butterfly
Lie down on your back. Put a pillow, lengthwise, underneath your spine. Bring the soles of your feet together until they touch and then let your knees gently drop to the sides. Be sure to keep your hips off of the pillow. Stretch your arms out to the side, away from your body, with your palms facing upwards.
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