Transcript 10 Yoga Poses for Better Sleep

10 Yoga Poses for Better Sleep
HUFFPOST HEALTHY LIVING
Carolyn Gregoire
http://www.huffingtonpost.com/2014/10/
31/yoga-for-sleep_n_3505226.html
Sleep deprivation and stress can be a vicious cycle. We often have trouble falling
sleep because we're worried and anxious, and in turn, the fact that we didn't get
enough sleep makes us stressed the next day. According to a recent Huffington Post
survey, sleep deprivation is a major source of stress among U.S. adults.
That's where yoga comes in. By lowering stress levels, calming the mind and
relieving tension in the body, the soothing practice can be an effective natural sleep
remedy. Certain resting and inversion poses can be particularly helpful for
combatting restlessness and insomnia, especially when practiced in the evening or
in bed before hitting the hay.
"We live in such a fast-paced environment and our senses are always being
stimulated, and that affects our nervous system," says Vyda Bielkus, yoga teacher
and trainer, and founder of Health Yoga Life. "The yogic technique of focusing on
your breath can be helpful -- the exhalation stimulates the nervous system to
release ... the poses also help us relieve tension from the physical body."
Bielkus notes that many of her students report that taking a class in the evenings
helps them sleep better. But if you can't make it to the studio after work, try these
10 relaxing poses at home to help you get a good night's rest.
Easy Forward Bend
(Variation of Sukhasana)
The easy forward bend pose is accessible even
to beginners, and it's a great one to try before
bedtime. If you're tight in the hips, Bielkus
advises sitting on top of a pillow to make the
pose a bit more relaxing.
"This one is good for sleep," says Bielkus. "It also
eases tension and lets the hips open up, and just
creates an overall sense of ease in the body."
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Standing Forward Bend
(Uttanasana)
To perform this pose, stand with the feet about six
inches apart and fold the torso to the ground,
reaching toward the ground or bending the arms
and grabbing opposite hand to opposite elbow. In
addition to helping to relieve headaches and
insomnia, the pose can also be helpful for lowering
stress levels, according to Yoga Journal.
"Sway a little side to side and breathe," says Bielkus.
"Bend the knees as much as needed to ease any
strain. Tension in the legs and hips will start to
release."
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Child’s Pose
(Balasana)
The quintessential resting pose in many yoga
classes, child's pose helps to calm the mind and
relieve tension in the body. Fold the torso over
the legs with the arms extended or by the sides,
and rest the forehead on the ground.
"Take long deep breaths," Bielkus suggests.
"Massage the forehead left to right easing
tension at the brow point."
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Plow Pose
(Halasana)
Yoga Journal recommends staying in the plow
pose for one to five minutes to fall asleep easier.
Lie down on your back, lifting your legs over
your head and then to the ground behind you,
with your hands either on your back for support
or on the floor.
"By turning the flow of blood around, you bring
new vitality into the body," says Bielkus.
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Legs Up the Wall Pose
(Viparita Karani)
This simple pose, performed against a wall, is
excellent for evening relaxation and stress relief.
Bielkus recommends staying in the pose for as
long as five minutes, with the eyes closed and
using a soothing eye pillow if desired.
"When we flip the legs up, the blood can rush
back down to the heart," says Bielkus. "It has a
soothing quality."
Yuri Arcurs via Getty Images
Corpse Pose
(Savasana)
Get your body into sleep mode with a simple
corpse pose, focusing the attention on the body
and breath, and letting go of the day's worries.
"By focusing the mind and bringing awareness
in, you take the mind off of what is causing
stress or restlessness," says Bielkus.
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Supine Spinal Twist
(Supta Matsyendrasana)
This reclining twisted pose can easily be performed
in bed before you fall asleep. Lie down on your back
and bring the right knee into your chest and then
across your left side. Extend the right arm out and
gaze to the right, taking several deep breaths and
then repeating on the other side. You can also try
bringing both legs up and then over to each side, as
pictured at left.
"Gentle twists relieve tension throughout the whole
spine and also aid in digestion and help us rinse out
some tension from the day," Bielkus says.
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Seated Spinal Twist
(Ardha Matsyendrasana)
Like the supine twist, the seated spinal twist
(also known as the half lord of the fishes pose)
can create a sense of relaxation in the body
while gently stretching the spine. The stretch
can be practiced with both legs bent or with one
outstretched.
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Reclining Butterfly
(Supta Baddha Konasana)
A variation of the basic butterfly pose, the reclining
butterfly can help the body get into rest mode. Lie
down on your back -- on your bed or on a mat -and bring the feet together, splaying out the knees
in a diamond. If your hips are tight and the pose
feels too intense, Bielkus suggests putting a folded
blanket or cushion under each of the knees.
"Bring one hand to your heart and one hand to your
belly," Bielkus says. "Breathe deeply observing the
breath move in and out of the body."
Getty
Left Nostril Breathing
(Surya Bhedana)
To try this relaxing breathing exercise
(pranayama), you can either sit up crossedlegged or lie down on your right side. Cover the
right nostril with your thumb and extend the
fingers out. Then take five to 10 deep breathes
out of your left nostril.
"If I can't sleep ... As soon as I've done three left
nostril breaths, I'm out," says Bielkus. "It's really,
really effective."
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