LIFE
This simple bedtime routine will help you get a good night’s sleep. By Pachi Shanaberger
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mproved sleeping patterns is one of the benefits of a regular yoga practice. The overall sense of well-being, a more effective digestive system, and simply the body movement that releases everyday stress that can manifest as muscle tension — they all make you more prone to a restful sleep. If you don’t have time for a full class, don’t worry — practicing even a little breathing awareness and some forward bending will still soothe your nervous system, slow your heart rate, and ease you into a calm, sleep-ready state. Here are three poses you can easily practice before bed.
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STANDING DEEP BREATHING
ARDHA KURMASANA (HALF TURTLE)
SAVASANA (CORPSE POSE)
This will release neck and shoulder tension, and help to calm your mind. Stand with feet together, interlace the fingers and keep the knuckles pressed under the chin. Breathe in through the nose slowly for 6 counts while raising the elbows up toward the ceiling, keeping the chin parallel to the floor. Pause at the top, then exhale slowly through the mouth for 6 counts while dropping the head back, simultaneously bringing the elbows forward to touch in front, keeping the fingers interlaced under the chin and the head relaxed back. Repeat 10 times.
This will slow your heart rate down, lengthen the spine, and release more tension in the neck and shoulders. Sit on the heels with the top of the feet flat against the floor. A rolled towel may be placed under the ankles or calves for support, if needed. Raise the arms overhead, hands together with palms pressing, and slowly bend forward at the hips, keeping the spine long and the back straight. Extend the arms fully until only the pinky fingers touch the floor, keeping elbows locked and palms pressed together. Rest the forehead on the floor. Hold the posture for 5 slow breaths, in and out through the nose. Keeping the hands pressed together, biceps by the ears, come straight up with a long spine, then release the arms.
Lie on your back with heels close to each other and palms facing up towards the ceiling. Relax your entire body, close your eyes and visualize the breath movement. Instead of trying to quiet the mind, I find it much more effective to keep it deeply connected with the breath. Try to stay in the pose for at least 3 minutes — the longer, the better.
This little routine is a good beginning. You can always add other poses, like gentle spine twists, that will also help you sleep better. Come take a class and learn all the postures so that you can create your own bedtime routine!
PACHI SHANABERGER HAS BEEN A CERTIFIED YOGA INSTRUCTOR FOR 21 YEARS. HER STUDIO, PRANA HOT YOGA + BODYWORKS AT 721 SE 17TH STREET IN FORT LAUDERDALE, OFFERS SPECIAL DEALS FOR YACHT CREW. MENTION “TRITON” AND GET $10 OFF YOUR FIRST CLASS OR 15% DISCOUNT ON A PACKAGE.
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