et Yoga ease you to better ZZZZ’s
Many moms I know just cant sleep. Begin go-go-go can make shifting gears a bit difficult. Having something tangible to use as a tool to put you to sleep and stay there more soundly is key for the slow to fall asleep moms.
Yoga is a one great tool that you can access to improve sleep patterns today. Aside from the discipline that it takes it will spill over to better habits around sleep and it increases circulation and relaxes the body for improved sleep.
Here are some pose suggestions for improved relaxation and sleep.
Corpse Pose : Many people find this name quite morbid but as it sounds you are lying flat on your back completely relaxed. If you find discomfort in your back prop your feet up. In this pose focus on taking gentle inwards and outward breaths consciously releasing tension on the exhale.
Child’s Pose : On your knees sit your buttocks back onto your heel and relax your body forward onto your legs resting your head on the floor. ( if pregnant open the legs wider to accommodate the belly ) . Breath deeply into your lower spine and lengthen and relax your spine further on the exhale. * Also a great place to do kegels which are important at any stage for women. I have been informed by and OB/GYN that I know that during the childbearing years 100 a day is a good number to shoot for!
Legs Up Wall Pose : Sit down facing the wall and shift to lying on your back and put your legs up the wall. You can also prop your hip up with a pillow to support your back.
How does yoga help you sleep better?
The facts are our sleep is disturbed by many factors. Stress being at the top of the list. Lying down in bed at night and "shutting off " your brain is very difficult for people who do not practice and master this essential skill. Instilling practice where your direct yourself into thoughtlessness will improve your ability to fall asleep and the depth of sleep . Deep sleep is really the only sleep that counts. Yogi Nidra as they call it provides the body with the needed shut down time.
Here is a link I found to be helpful! www.soundersleep.com
Nighty Night,
Andrea
Andrea Page, founder of FITMOM has worked with 1000s of women during the childbearing years and beyond to improve wellness through fitness and education. YOu can visit her at www.fitmomfitness.com or get free online help at www.newmom101.com
What a great way to help relax, I will have to give these a try and maybe I’ll have a restful nights sleep.
I am currently in my sixth month of my first pregnancy. I’m carrying twins – so, yes, I’m HUGE. The babies are getting more and more active, especially at night, so I’m always looking for a comfy position to drift off in…even if just for a quick nap. I’m a huge yoga advocate, so I wanted to share the restorative position ‘Supta Baddha Konasana’ or Reclining Bound Angle Pose which has allowed me to relax when nothing else has worked. Basically, it’s butterfly pose, leaning back on 3-4 pillows with support under your knees (and arms if you wish). It’s awesome and by far, one of my most favourite ways to chill out when little ones decide to kick and swim in my belly, while I’m trying to rest. I basically steal as many pillows as I can find and hang out in that position for 30 minutes or so, trying to stop the chatter and, if necessary, rub my belly to ease pressure.
If you have a chance to give it a try, I highly recommend it.
Good luck to all my fellow expecting mothers out there!
If yoga can help me sleep better I am definitely going to find a class and try this. Thanks for the information.
Hey Jennifer
I also have a prenatal yoga DVD avaialable at my site that would perfect for you with a great relaxation at the end!! http://www.fitmomfitness.com
Excellent advice. I am 7 months pregnant and having a hard time getting to sleep : )