Bedtime and Yoga
December 12, 2007 at 5:35 pm | Posted in breathing, daily practices, relaxation, sleep better, taking care, Uncategorized | 2 CommentsGetting a good night’s sleep at this time of year can be a challenge – so many ‘to do’s’ and so little time. We gear ourselves up with expectations and invariably our mind is way too busy trying to be one step ahead to get it all done.
This leaves the question – how to relax and go to sleep.
Yoga at bedtime – try it out. There are many types of yoga and kinds of postures. Those that help bedtime relaxation are not meant to get your energy going. They are meant to allow your parasympathetic nervous system to activate. We are often full of andrenylin throughout the day so being in touch with our ‘calming nervous system’ is not easy nor engaged without some attention.
I’ll be posting some pictures of the postures I will describe but in the meantime I recommend the folllowing postures with attention at all times resting on your breath (if thoughts enter your mind, acknowledge them and let them go). This routine can be done when you are all ready to go to bed.
1. legs up the wall – - lie on your back so that your buttocks touch the wall and your legs are resting up the wall – straight up or knees bent out with soles of feet touching (creates a diamond shape), arms are relaxed at your sides, palms up. try 10 breaths or more – slowly in and out – belly rise, belly fall:)
2. knees to chest – still at the wall – bring your knees to our chest and hold onto shins or wrap arms around them – lighting holding – in breath allow expansionof the chest, out breath pull inwith the arms – try 10 breaths here.
3. forward fold – get into bed sitting up with legs open in a ‘v’ and pillows in front of you between your legs. Allow your torso to drape over the pillows leaving your face clear to breathe. Give your attention to on your breath and breathe into the back of your lungs (i.e. your back) – exhale very slowly and completely. Breathing 10 times.
4. lie down on your back – head on low rise pillow, arms away from your body with palms up – connect with your breath and breath into your belly feeling it go up,and then down on the exhale, feel each body part sinking into the bed and being supported by the mattress
5. do not move and repeat quietly to yourself – “My body is relaxed and comfortable, I am resting and peaceful”
Shhhhhh…good night.
Try it for several nights in a row. The more similar the routine of going to bed is – activities and timing – the more your body will know it is time to go to sleep.
Sweet dreams:)
A Massage for Couples
November 12, 2007 at 10:43 pm | Posted in aging, massage, relaxation, sleep better, taking care | Leave a commentAt Harrison Hot Springs we were celebrating our anniversary and so what better way to relax and be romantic than a couples massage. We had been in the hot pools ‘softening up’ for the experience.
Once at the spa (a few steps from the hot pools) we were led to another room – soft music and lighting – with 2 massage tables set-up and we each had our own massuese – very experienced with one of us wanting a deep tisssue massage and me a relaxation massage. What a great experience, to be in each other’s energy while deeply relaxing and surrendering our bodies to the massaging hands.
It certainly was a unique event and romantic – we finished up an hour later and put our bath robes back on and wandered to the lobby for a lite dinner. Although robes are fine in the lobby they are not ok in the lobby lounge. So luckily we brought some clothes, got changed and had a slow and enjoyable dinner before retiring for the evening.
Had a marvellous sleep that night, our second night and final night. Two nights makes all the difference – so much space and time to relax into with no other agenda.
I hope we can make this get away a tradition for our anniversary – such lovely memories and not stress!! I can certainly understand how this state of bliss could lead to a youthful outlook, even the lines of life were receding from my face.
Bedtime yoga – sleep well
October 21, 2007 at 1:07 pm | Posted in daily practices, fresh links, meditation, relaxation, sleep better, yoga | Leave a commentThis video is a short review of a few before bed yoga poses for relaxation. The core principals of yoga for relaxing are integrated – a brief meditation that focuses on the breath, forward folds – torso extended over your legs, and then a twist to release the lower back – very good for people who on their feet a lot.
A regular routine before bed helps the body know it is time for bed and sleep.
Tara Stiles has a number of yoga videos you will see listed down the page or insert her name in the You Tube search.
Relaxing for sleep
July 12, 2007 at 9:17 pm | Posted in breathing, daily practices, relaxation, sleep better | Leave a commentThis week I’ve been at school and it has required me to ‘couch surf’ at friends houses. Now I am very appreciative for a bed instead of a couch yet being away from home has its own challenges for sleeping. As well I started the week fatigued as I was awake too early on Monday morning as I had to catch a 6am ferry to start the week.
So my strategy to fall asleep – stay with my pattern as at home camomile tea about 9pm and slower speaking and less invigorating topics. Then go to bed at a reasonable time as school starts at 8 am.
Once i went to bed i focused on breath – really focused – in and out – belly rise, belly fall. After a while i focused on my body parts from the toes upwards and sent my energy to relax and let go of each one – the toes, the balls of the feet, the arches, the ankles - detailing many parts sequentially in a slow rhythem that was attuned to my rate of slow breathing.
Remember your internal organs, and your heart, collarbone and throat. Finally relax the face – the cheeks, mouth, chin, jaw, tongue, nose and eyes, brows and forehead.
Just writing this i am getting relaxed – good thing as i am at home (to teach a yoga class tonight) and will be taking the 6 am ferry for another day at school.
Sweet dreams
Relaxing on the way to Sleep
May 31, 2007 at 5:58 pm | Posted in breathing, daily practices, meditation, sleep better | Leave a commentSometimes when I go to bed I do not have a a sensation of being tired – I just know it is time to go to bed. Often it is from stimulating activity in the evening – like social interaction and visiting.
This not being tired is particularly obvious when I sleep away from home. I live in an area only accessible by ferry and so for later evening outings I must stay “in town”. It is a treat to have some extended time with friends who are so kind as to lend me a bed.
Often however I am to stimulated to sleep right away – so I took my own advice for pre bedtime breathing excercises. This helped me to settle into the sleepier state that was underneath my more stimulated chatting and visiting state.
I laid on my back and focussed on breathing (belly rise, belly fall) in and out for about 3 to 5 breaths.
Then I scanned my body for areas that needed a little extra care – I focussed and realised that my legs were sore from a lot of walking I had done in the day and also my left shoulder and jaw were tight. So one area at a time startng from my feet – so legs then shoulder and jaw. I breathed in and sent the breath to my legs and then envisioned a warm light to sooth my legs – then exhaling I envisioned releasing a grey cloud of tiredness and stress from the muscles. Then onto the same process with my shoulder and then my jaw.
By this time I experienced a sleepiness overtaking my body. I realised with the focused breathing on my jaw that my face was tight so I breathed and slowly released my mouth from any holding and then the same with my cheeks, eyes, eyebrows and forehead.
Then I rolled over and fairly quickly fell asleep – very effective for me.
Give it a try if you are too stimulated when you ‘hit the sack’ – does this work for you?
Do you think this technique would work for you?
Sweet dreams:)
Better Sleep with Yoga at Bedtime
May 29, 2007 at 9:28 pm | Posted in daily practices, meditation, relaxation, sleep better, yoga | 2 CommentsWe know that we sleep much better and can fall asleep faster if we are already relaxed. If for example the day has been stressful, the evening upsetting, or heavy decisions are required in the near future it is very difficult to relax. Of course there are many reasons why we are not relaxed – too many to mention – and of course we create so much of our own stress we can also provide the antidote for it!
Sleep is key for renewal and so how to drop the stress so you can sleep?
Here are a few poses that are known to be relaxing.
#1. Stand with feet hip width apart, bend over from the hips with a flat back,
- allow your arms to dangle forward – if your hands touch the floor bend your elbows and support them with your opposite hands,
- allow your knees to bend slightly if there is too much pressure on your lower back providing ease through your lower back
- allow your neck to loosen and drop your head forward let it dangle from your neck and shoulders
- stay here for 5 slow breaths, expanding your torso with the in breath and sigh through the exhale – the deeper the breath and sigh the more tension that is released
- SLOWLY come up by gently rolling up and straightening the spine, bit by bit, once your head is upright roll the shoulders up and back to settle them down onto your back.
#2. Sit of the floor with legs out in front, place a pillow, blanket or block under your buttocks so your pelvis is upright and tilted forward slightly not curved or collapsed.
- bend your knees a little and place the soles of your feet together out in front of you
- sit up straight and breathe in so your spine elongates towards the ceiling, keep your shoulders down and neck relaxed
- on the exhale bend forward with your straight spine then allow your forehead to come towards the floor rounding your spine and letting your hands drop naturally onto your shins
- stay here for 5 breaths, with each exhale feel your torso droppping slightly lower and becoming more relaxed
#3. Lie flat on the floor on your back (or in your bed before going to sleep), legs apart comfortably with feet dropping outwards, arms away from the body with palms up and back shoulder blades laying flat. To ensure your neck is not ‘scrunched’ use one hand to gently pull the your hair on the crown of your head (the very top) straight away from your body (probabaly your chin will come down slightly). Notice your breathing and follow your breath in, the belly rising, allow an exhale the belly falling – repeat 5 times.
- slowly scan your body for stressed or strained areas and focus the inhale of your breath onto that body part, imagine a warming lamp shining on the area as you fill it with breath.
- if you have several body areas in need of attention start from your feet and choose those areas that you think need your healing breath and warmth the most.
- stay focused on your breath and its journey into the body part that is needing attention – this is the most important aspect – keeping your attention solely on the breath and its journey
- with every exhale intend to release tension and gray musty toxins
- most chronic daily pain is an energy flow that is blocked – it needs breath, warmth and attention to releasing, also gently stretching the area after a few warming breaths with loud sighs on the exhale is very helpful – these sighs are very effective to move and release stock energy
Try these several nights in a row – your body will know that it is time to relax and start the unwinding process.
Does this work for you? Are the directions clear and easy to follow?
learning how to relax should not be work:)
Good night and sweet dreams
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