Try these ‘Yogic’ poses for a sweeter sleep…

Health & Wellbeing April 16 2014

pic2Hugh Lee, Yoga & Meditation Teacher at Yoga 213

If you’ve been having trouble in snooze land lately and your regular remedies don’t seem to be doing the trick, consider moving your body for a sweeter sleep. Here are five yoga poses to try that will assist with restful sleep, and make your body more nimble while you’re at it!

Reclining Bound Angle Pose: Lay down on your back with the soles of your feet together and knees wide forming a diamond shape with your legs. Palms facing up. Relax the whole body. Stay for one minute or longer as desired.

Effect: Soothing and calming, this pose gently opens the groins and hips and can relieve a lot of tension that we hold in this area. 

 

Screen Shot 2014-04-16 at 11.21.55 am

Legs Up The Wall: Lay on your back with buttocks and legs up against a wall. Have your legs together or hip width apart, whatever feels comfortable. Stay for at least five to ten minutes, longer if you’ve had a stressful day.

Effect: This is an inversion, it slows the heart rate and calms the nervous system by activating the parasympathetic nervous system inducing “rest and digest” in the body. A very effective pose if you experience anxiety and/or an over-active mind as it will help to slow down your thoughts.

Screen Shot 2014-04-16 at 11.22.04 am

Lying Twist Pose: Lay on your back and bring your knees together towards your chest and then place your knees to the left side of the body on the floor. Spread your arms at shoulder level, palms facing down, or up if that feels more comfortable. Stay for up to three minutes and then switch sides by bringing the knees to the right side and gently resting them on the floor. Continue for two to three minutes.

Effect: This pose releases a lot of tension and knots held in the back. Think of your spine as a wet towel and when we twist the spine it’s like wringing out the towel; releasing stored up tension. If you experience anxiety and stress this pose can help to neutralise the mind and body, which can lead to a restful night’s sleep.

Screen Shot 2014-04-16 at 11.22.13 am

Hugh’s favourite tools for a restful sleep:

Screen Shot 2014-04-16 at 11.19.36 am

1. Eye pillow: Use during the Yoga poses to induce an inward focus. These are available to buy at “The Dispensary”.

2. Wheat bag: Place on the lower back when in Child’s Pose and on the lower abdomen in Reclining Bound Angle Pose and Savasana Pose. The wheat bags are available to buy online from Wheat Bags Australia.

3. Oil burner: Lavender Oil is best for pre-sleep as it induces a calming effect and helps you sleep. Also available at “The Dispensary”.