We have shared 3 posts on sleep and sleep problems in the past: “Sleep I” (June 29, 2015), “Sleep II” (July 8, 2015) and “A Short Note For Those Who Still Have Trouble Sleeping” (November 12, 2015).
Sleep deprivation is a very wide spread phenomenon and recent studies show that it could be instrumental in the following problems:
- Obesity and Diabetes
- Cardiovascular Disease
- Ulcerative Colitis
- Prostate Cancer
I strongly urge you to take it seriously, if you have sleep problems.
Re-read the above posts and give the following yoga poses (postures) a try; you may be surprised at the results.
Before we get into the yoga postures, please turn off the TV, put aside your smart phone or tablet and eat a handful of pumpkin seeds one hour before you hit the sack.
Yoga and meditation are great tools for your entire well-being. Offering peace of mind, body, and soul. Yoga is certainly a great way to relax and have some much needed “me-time”.
Oftentimes, people have issues sleeping because they do not give themselves enough time to prepare for bed. I don’t mean, “brush your teeth” and “wash your face”. You should, of course, do those things, but what I was referring to was preparing your mind and body for bed.
If you have an overactive brain, you’ll lay in bed thinking instead of sleeping. No matter how much you do in the day, and how much you tire yourself out, you could be up all night.
Yoga Can Help
Stretching and tensing your muscles helps you feel relief, the same way darkness helps you appreciate the night. And if you use these yoga postures before getting into bed, you’ll be asleep all night and rise with the light of the morning. You’ll be happier and feel healthier tomorrow if you sleep well tonight.
SIX EASY YOGA POSTURES THAT ARE RELAXING AND SOOTHING
1. The Corpse Pose – Sleep Like The Dead with Savasana
- Focus your mind and body on your breathing, and they will relax.
- Lay down flat with your arms extended at your side. Lie like a corpse but breathe like a human. A relaxed one.
2. The Easy Forward Bend – Take it Easy, with This Variation on Sukhasana
- Sit cross-legged and lean your forehead to the mat with arms outstretched.
- You’ll feel tension releasing in your hips, butt, and lower back. Breathe deeply, and easily enjoy enlightened relaxation.
3. The Happy Baby Pose – Sleep Like a Baby and Put a Smile on Your Face with Ananda Balsana
- Lie on your mat and pull your knees to your chest.
- Place your hands on the soles of your feet, opening knees wider than your torso.
- Pull down on your feet, and push back against your hands, creating resistance.
- Breathe deeply and hold for about 1 minute.
4. Left Nostril Breathing – Breathe Easy, But Only Out of One Nostril with Surya Bhedana
- This pose can be lying on your right side or sitting up cross-legged.
- Cover your right nostril with your right thumb, keeping your fingers extended.
- Take 5 – 10 deep breaths through your left nostril
5. The Legs-Up-The-Wall Pose – Viparita Karami
- Sit with your butt lightly grazing the wall.
- Swing your legs up against the wall and slowly lower your back and head to the floor, keeping your legs straight.
- Let your hands gently fall to your sides, palms facing up.
- Breathe deeply for 1-5 minutes.
6. The Child’s Pose – Balasana
- Start on your knees, with your big toes touching and your knees spread to the width of the mat.
- Keep a strong posture.
- Slowly bring your forehead to your mat while extending your arms.
- Then lower your torso between your knees.
- Breathe deeply for a minute or so, and then relax.
Now tuck yourself in with your warm thoughts and relaxed feelings. You’ll have a happier tomorrow if you sleep better tonight.
Nighty, night. See you all next week.