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.


Source: www.yahoo.com/beauty/sleepasana-yoga-can-help-you-sleep-95759042143.html