December 16, 2006
Good sleep - day six
Head stand for good sleep
The head stand is a powerful way to slow down the thinking process and bring an individual to the state of mediation. Sleep is a state where an individual is totally relaxed but unaware. So, to move from mediation to sleep all you need to do is lie down and you are already in a completely relaxed state of mind. Not everyone can achieve the head stand easily but to those who can, it could solve their sleep problems.
Caution: Those with high blood pressure and cardiac problems should avoid the head stand.
Step 1
• Sit back on your heels, interlock your hands and place them in front of you on the floor
• Keep your elbows close to the knees
• Rest the crown of your head in the hollow of your palms.
Step 2
• Curl your toes in, shift your weight and body forward so that the crown of the head is in the hollow of your palms and the top of the forehead rests on the floor.
Step 3
• Raise your hips by straightening your legs and move your feet towards the head until the torso is vertical.
Step 4
• Shift your weight onto the elbows and the head, lift both your feet off the ground, with your knees bent.
Step 5
• When you maintain your balance, slowly extend both your legs straight into the air
• Hold for 10-30 seconds, breathing normally.
Step 6
• Bend your knees, lower your legs and feet to the ground, sit back on your heels and resume to start position.
1 Comment on Good sleep - day six
March 26, 2007
Sam @ 8:12 am:
8 MINUTES WORKOUT: YOGA FOR BETTER SLEEP
Try these 5 move yoga routine to relax your body and mind before sleep. The best part is, each pose can be done in bed.
Forget counting sheep. Ease ypur way into dreamland with these 5 move yoga routine from Edward Vilga.
Minutes: 0:00-2:00
Upside Down Relaxation
>Sit facing a wall (or your headboard) with your butt about 6 inches away from it.
>Lie back and extend your legs up the wall.
>If it’s not enough, scoot closer.
>Let your arms rest by your sides, palms facing up, and breathe gently, feeling the strech in the backs of your legs.
Minutes: 2:00-3:00
Winding Down Twist
>Sit cross-lrggrd on the bed and exhale as you place your right hand on your left knee and left hand on the bed behind your tailbone.
>Gently twist your torso to the left.
>Allow your gaze to follow, looking ovre your left shoulder. Breathe deeply, then return to center and repeat on opposite.
Minutes: 3:00-5:00
Nighttime Goddess Stretch
>Lie on your back with knees bent.
>Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs.
>Rest your arms on the bed.
>If you feel any strain, elevate ypur legs by placing a pillow underneath each knee.
Minutes: 5:00-7:00
Child’s Pose
>Sit Up comfortably on your heels.
>Roll your torso forward, bringing your forehead to rest on the bed in front of you.
>Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
>Hold the pose and breathe.
Minutes: 7:00-8:00
Rock A Bye Roll
>lying on your back, hug knees into chest.
>Cross your ankles and wrap both arms around your shins with clasped hands.
>Inhale and rock your body up to sit, exhale as you roll back.
>Continue for 1 mimute, then roll back, extend arms and legs, and drift off to sleep.