YOGA AND YAWNS

Sleep is a condition of the body and mind that occurs for several hours, in which your nervous system is relatively inactive, eyes are closed, postural muscles (muscles that support the body) are relaxed and consciousness is suspended. Sounds very relaxing and yet sleep is not an easy condition to maintain for many of us.

Have you ever completed a yoga class and wished you could just remain there in savasana fully relaxed with your eyes closed? That is the foundation of nighttime yoga to have you engage in relaxing deep breaths, close your eyes and let your body’s muscles release for full body rest.

Each of the following poses is powerful in connecting you to awareness of your breath, quieting your mind, and lowering your cortisol levels (stress hormone) resulting in a harmonious balance of mind and body relaxation state.

LEGS UP THE BED—lay on the floor, put legs up over the edge of the bed

STAFF POSE over a pillow—get into bed, legs straight out, pillow on legs, and fold forward

KNEES TO CHEST --rolling side to side

SPINAL TWIST--- dropping legs to the right for 3-5 breaths then left

SUPINE BUTTERFLY—lay on back, bend up knees then drop open, feet together sole to sole

Finally, perform HUMMING BEE BREATHING to quiet your mind and calm your nerves. Press your index finger to the cartilage between your cheek and ear, pushing that flap in towards the ear to block noise. Inhale then exhale making a long “mmmmmmm” sound until you have no more air to exhale.

Humming or creating a vibration is what we call sound healing. Every organ, tissue, and bone in our body are vibrating at a healthy frequency or “sound health”. However normal daily activities can get our frequency out of tune or as we say “dis-eased” meaning, not at ease. It can be as simple as humming “mmmmmm” several times while reclined to put yourself back in a healthy frequency and state of balance.

Finally, I use an herbal tea to begin relaxing me 1-2 hours before bed. Take time to inhale the steam of the tea and let it work in your nasal passages. I heat up booties/socks and get my toes warm, while also putting essential oils on my soles of feet so heat can help the feet absorb the goodness.

I hope this inspires some of you out there to create a routine that tells your mind to begin to unwind, let go and relax.

Yoga Mom Kimberly

Wellness Yoga