Yoga 101 : Yoga Exercises for Sleep & Relaxation
Yoga for insomnia: 7 ways yoga can help you have the best sleep ever
Lisa Sanfilippo, London’s leading yoga for sleep expert, reveals 7 tips that will improve your quality of sleep and help deal with insomnia.
1. Take a breath break
At least three times a day, or more, take a break and focus on conscious breathing.
During the day:Breathe into the back of your middle ribcage – around the bra-line – to feel more energised. This bigger breath makes you feel more awake and alert. To create a balanced steady feeling, take an inhalation and exhalation of the same length – without straining to do so.
Before bed:Take a Buddha belly breath – which is the opposite of a ‘bikini belly breath’. As you inhale relax your low belly and allow it to puff out gently – between the pubic bone and your navel. As you breathe in into the deep low belly, this stretches the area and a gently lengthened exhale here creates a very settled and relaxed feeling. Making the exhalation longer than the exhale, say a count of four to the inhale of a count of three, or extending to a count of six on exhale for a count of three inhale really taps into the rest-and-digest function of your nervous system.
2. Embrace the 3pm slump
We all have a natural dip mid-afternoon. This is when you’re probably hitting coffee, sweets or the gym. Instead, let your nervous system power down with a brief bit of meditation or a restorative yoga posture. You’ll draw upon less reserve energy for the rest of the day and be less frazzled and wired when sleep time comes – better primed for a restful night.
a.Practice child’s pose over a cushion. From an all-fours position, bring your big toes together and keep your knees wide. Stretch your hips back and rest your belly and head on a bolster – or a cushion from the arm of a sofa can work brilliantly.
Video: Ways To Fall Asleep - Yoga for Sleep
MORE: The 10 Highest-Paid Male Models Only Earned A Total Of 8 Million Last Year
The Jewels: Diamonds Unveiled
12 Things Truly Happy Couples Have inCommon
Im Not Wishing Autumn Away, But These Winter-Ready Dresses Are So Good
An Insider’s Look at SkiingVerbier
Zac Posen To Unveil 15th Anniversary Fall 2019 Collection In an Intimate Presentation
How to Remove Warts Naturally Using Garlic
Getting Ready for the First Date: What to Wear and Why
The Best and Worst Looks From The Critics’ ChoiceAwards
MORE: 10 WomenWho Inspire Us To Dress Better
What is the expected duration of Eczema
How to Plan a Honeymoon on a Budget
How to Be Indispensable as a Senior Employee
How to Make Your Horses Coat Shine
Why Sending a Sexy Selfie Might Not be the BestIdea