Yoga 101 : Yoga Exercises for Sleep & Relaxation



Yoga for insomnia: 7 ways yoga can help you have the best sleep ever

Marie Claire
yoga for better sleep yoga for better sleep Credit: Rex

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

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Date: 12.12.2018, 16:41 / Views: 83365