Lavender oil on your pillow, camomile tea and even taking
melatonin supplements - you may think you've tried every-thing
there is to get a good night's sleep, but have you considered yoga?
A recent study from Harvard, found that peo-ple who practised yoga
for eight weeks managed to drift off easily and had a better
quality of sleep.
Jillian Pransky, Director of the Restorative Yoga Teaching Training Programme for US Yoga Studio, YogaWorks, is confident that yoga can help people to relax and promote quality sleep, as well as aid the healing process. Jillian rec-ommends three effective yoga poses that are perfect for beginners:
Step one: The Child's Pose - Begin in a tabletop position, placing your wrist under your shoulders whilst your knees are kept under your hips, making sure your big toes are touching. As you begin to stretch make sure you move your hips back towards your heels, and stretch your hands out in the opposite direction. Finally, gently rest your forehead onto the floor and stay in this position for five minutes, making sure you are taking deep breathes in and out.
Step two: The Supine Twist - Lie flat on your back and bring your knees in, so you are holding them towards your chest. Place you arms into a T shape and then bring your knees down to the right hand side, making sure you are staying inline with your navel. Stay in this position for five minutes and then repeat on the other side.
Step three: Legs Up the Wall with Extended Exhale - Place you right hip against the wall or headboard of your bed, whilst doing this place your hands behind your back to support yourself. Slowly start to move your legs up the wall whilst you lower onto your back, placing your hands by your side. Take a deep breath in through the nose and count to four as you breathe out, make sure you slow down your breath and count to eight making sure you end up with your navel being relaxed back into your spine. Stay in this position and follow the breathing pattern for five to ten minutes, making sure you are fully relaxed.