Yoga Moves to Help You Snooze

7/29/08 Posted in News  |  0 Comments

If you spend more time in bed tossing and turning than sleeping, you are by no means alone: One out of three people experiences insomnia at some point. With all the stress and stimulation in our busy world, it’s no surprise that we have problems winding down, according to YourTotalHealth.ivillage.com.

The good news is that just 10 minutes of simple yoga poses can help send you off to dreamland. Below are three yoga poses that are recommended for their ability to soothe jangled nerves and help you rest, according to the article.

Supported Downward Dog
This yoga pose stretches your spine as it relaxes your mind. Resting your head on something helps the brain turn off.

Where to do it: Anywhere you have four feet or so of clear floor space. Wood floors or wall-to-wall carpet are better than a throw rug, which could slide.

What you’ll need: A yoga block, a short stack of books or a rolled up blanket

How to do it: Start on your hands and knees with your block under your chest. Walk your hands forward about 6 inches, then tuck your toes under and straighten your legs. Relax your neck and let your head rest on your block.

How long: One minute or 10 slow, deep breaths

Legs up the Wall
The name says it all with this yoga pose. Having your legs inverted and your heart higher than your head cools the nervous system.

Where to do it: In a part of your house where you have a clear piece of floor in front of a bare wall. The back of a door can work too.

What you’ll need: A folded-up blanket to place under your hips

How to do it: Place the blanket on the floor about one foot away from the wall. Sit on the blanket facing the wall. Lie back on the floor with the blanket under your hips. Then straighten your legs and rest your heels on the wall. Arms are shoulder-height, elbows bent, so the chest can open.

How long: Five minutes

Child’s Pose
When you were a kid, it was natural to put your head down when you were exhausted from playing. This pose elicits that natural feeling of being ready to sleep.

Where to do it: On the floor or on your bed

What you’ll need: A pillow or folded-up blanket to rest your head on

How to do it: Sit with your shins on the floor and hips resting on your feet. Open your knees shoulder-width and fold forward, bringing your head to rest on your pillow. Arms can extend alongside your ears, or rest by your hips.

How long: One to two minutes