Yoga for Healthy Aging by Baxter Bell & Nina Zolotow

Author:Baxter Bell & Nina Zolotow
Language: eng
Format: epub
Publisher: Shambhala
Published: 2017-12-12T05:00:00+00:00

1. Half Downward-Facing Dog Pose, any version, 1 minute

2. Reclined Leg Stretch, version 1, 1–2 minutes

3. Downward-Facing Dog Pose, any version, 1–2 minutes

4. Standing Forward Bend, version 4, 1–3 minutes

5. Bridge Pose, version 4, 3–5 minutes

6. Legs Up the Wall Pose, any version, 5–20 minutes

YOGA FOR BETTER SLEEP

Even though spending time awake in the rest-and-digest state is vital for your physical, mental, and emotional health, so is getting enough sleep! Fortunately, the two activities are complementary, as using conscious relaxation techniques can actually help improve the quality of your sleep. That’s why yoga can be especially beneficial for people with sleep problems. We know that when you’re having problems sleeping, taking time to relax rather than just trying to get more sleep seems counterintuitive. But, trust us, because insomnia is often a result of chronic stress, taking the time to practice yoga for better sleep will improve your nights as well as your days. Here are some tips to help you get started:

1.Reduce your overall stress levels—Start by using the techniques we recommended in this chapter for reducing chronic stress on a regular basis. This can help prevent the busy mind and overstimulated nervous system that keep you awake at night.

2.Plan your day—What you do in the hours before you go to bed can affect your state when you get into bed. So schedule your stimulating activities, including aerobic exercise and strong yoga practices, such as standing poses, flow practices, and backbends, for earlier in the day. (Of course, you don’t want to be watching an action film in the late evening, either.) Start to wind down before bed with calming practices, such as restorative yoga or meditation, so you’re in a relaxed state when you get into bed.

3.Get comfortable—Physical pain or discomfort can keep you awake, so think about your sleeping position the same way you would about a yoga pose. Use “props” in bed, such as extra pillows, towels, and so on, to help get more comfortable. If you are having back problems, you can exacerbate them by sleeping on your belly and overarching your lower back. You could try placing a folded blanket or towel under your lower abdomen to see if that helps, or, even better, sleep on your back instead with a pillow under your knees. If you’re having neck problems, sleep on your side or back, rather than on your belly. If you try sleeping on your side and find that your knees press together uncomfortably, place a pillow between your knees. If nocturnal leg cramps are keeping you awake, stretch your legs before bed.

4.Practice yoga in bed—Sometimes just getting into bed, even if you’ve been relaxing beforehand, can trigger worries about your life or fear about falling asleep. Instead of letting your mind race, try your favorite relaxation practice while you’re falling asleep (in this case, it’s okay if you fall asleep while you’re relaxing). You could practice guided relaxation (by listening to an audio recording or just talking yourself through it) or

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