Yoga Bed
Yoga Bed
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Morning Yoga in Bed
Using Yoga and Meditation to Improve Sleep
Although practicing common sleep hygiene habits (setting a standard bedtime, creating a soothing atmosphere, winding down before bed, etc.) are important and beneficial to many, others still struggle with being able to fall asleep. Yoga and mindfulness meditation techniques can help individuals to settle in and fall asleep at night. These techniques can also help you manage anxiety as you calm your body and your mind to prepare for sleep.
Practicing yoga before bed can help to release tension and allow the body to relax. When practicing yoga before bed, ensure that your routine ends at least a few hours before bedtime so your body has time to calm down before you lie down for sleep. Choose a routine particularly focused on relaxation rather than an energizing routine better suited for the morning. Relaxation can be particularly found in postures such as forward bends and twists. (Consult your medical doctor before beginning any exercise routine.)
Yoga practitioners also use pranayama, or breathing techniques, to help to achieve states of relaxation. One technique to cool your body and relax you before for bed is to curl your tongue (or, if you cannot curl your tongue to lightly press it to the back of your top teeth) and inhale through your mouth. Close your mouth and exhale through your nose. The length of your inhalation and exhalation should be equal to prevent you from getting light-headed. Work towards making your exhalations long and slow so that your exhalation is longer than your inhalation. Do this breathing technique for at least two minutes to feel calming results. This technique can be also helpful if you are feeling anxious or suffer from anxiety attacks.
Mindfulness meditatation is a practice shown to help individuals manage depression, anxiety, chronic pain, stress, and much more. Many mindfulness meditation exercises can be found on-line and are helpful in learning how to practice meditation. A consistent practice of mindfulness meditation will help you to see your thoughts instead of see through your thoughts. In other words, meditation helps you to identify that thoughts are fleeting, often inaccurate or biased, and not necesarily who you are. A meditation practice can help you to let your thoughts drift in and out without reacting to them emotionally. Dr. Griesemer often works with her clients to help them use yoga and meditation to calm down, manage anxiety, and achieve better sleep.
A simple mindfulness practice to do before bed can be done in the shower or bath. Use your senses to be the focus or anchor of your meditation. As you shower or bathe, focus your sense of smell on pleasant soaps or shampoos that you use. Focus your sense of touch on the sensation of the water and the temperature. Focus your sense of sight on the water and how the light dances on the water. When your attention drifts away from your senses and to your thoughts just accept that our minds frequently wander, release the thought, and come back to paying attention to your senses.
Using these techniques can help you to prepare for sleep and fall asleep without frustration and struggle. Dr. Sarah Griesemer is a post-doctoral resident in private practice in Austin, TX who is supervised by Dr. Krista Jordan. She is a registered yoga therapist (RYT) in hatha yoga and has experience with mindfulness meditation. Her website can be found at www.drsarahg.com or find her on facebook . Dr. Griesemer specializes in depression, anxiety, attention problems, yoga and meditation. She is a therapist in Austin, TX who works with adults, children, adolescents and families.
About the Author
Dr. Sarah Griesemer is a post-doctoral resident in private practice in Austin, TX who is supervised by Dr. Krista Jordan. She is a registered yoga therapist (RYT) in hatha yoga and has experience with mindfulness meditation. Her website can be found at www.drsarahg.com or find her on facebook .
what exercises, or does yoga or Pilate's would help correct bed posture(scoliosis or lumbar lordosis)?
i'm 25 already so does daily excerises would correct scoliosis or help to avoid get it worse...............
Depends on the direction of the curves in your scoliosis, and their location. That will require direct observation and assistance, possibly a doctors help. An adult niece of mine said hers has not changed much in a long time.
If a simple side to side scoliosis, rowing might be good, as it will equalize the strength on both sides of the spine.
Archery might also be an interesting thing to try, as it works more muscles on one side of the spine than the other. I noticed that I had a slight scoliosis acquired through archery. Other balanced exercise brought my back straight again.
The lumbar lordosis obviously needs improved abdominal strength, and stretching of the tight muscles.
