Yoga Challenge from Eden Energy Medicine

Here’s something I signed up for recently that i thought started on the 24th, although it actually started today. No worries, I think each day’s video will be active through the entire challenge, so you can catch up, if need be…..

 

The 7-Day Energy Medicine Yoga Challenge starts

today, May 20th!

In fact, it’s already underway on both Facebook and YouTube and people are finding it a great way to start their day!

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Start with us today for free! Our Energy Medicine Yoga 7-Day Challenge has begun on Facebook and YouTube.

(You do not have to be a member of Facebook to join us!)

Even if you have never done yoga before, you can do this fun 10-minute set of Energy Medicine Yoga poses with us to create new, healthy habits!

We’ll post a video, with a new person to guide you through the routine, each of the 7 days on Facebook and YouTube so you can follow along and feel invigorated by these simple poses!

You can watch the video at any time during the day. And we’ll keep the videos posted so you can return to them later, if you like!

See you at the Challenge!

p. s. There’s also a free webinar with Donna Eden and Lauren Walker on May 30 if you want to know more about Energy Medicine YogaClick here.


Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts, and tell your friends to do the same. Also check out my website’s To Your Health page and Evolution Made Easier blog for more helpful health tips, tools and information.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained health care practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

 

 

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Easy Brain Exercises + The Energy Medicine Summit + Energy Bites

 

Here’s some easy and fun suggestions for keeping your brain sharp from a newsletter by Dr Ryan at Upgraded Parents ….

Just as physical exercise makes us fitter and stronger, simple brain exercises can revitalize our brain function. These are called NEUROBICS, and use all five senses…sight, smell, touch, taste, and hearing. Using all of your senses strengthens our brain capacity by forming new connections. They’re not only fun, they’re simple to incorporate into your daily life regularly.
Your mind will stay nimble. You’ll be better able to remember new names and grasp new concepts, and you’ll find it’s easier to keep up with your workload.
Alright… who’s ready to break a brain sweat!?
1. Use your EYES
Turn objects upside down so your brain sees them differently. When you look at things right-side up, your left “verbal” brain quickly labels it and diverts your attention elsewhere. When they’re upside down, your right brain networks kick in, trying to interpret the shapes, colors, and relationships of a puzzling picture.
+Brain exercise: Turn pictures of your family, your desk clock, or an illustrated calendar upside down.
2. Use your EARS
Read a book aloud… slowly. You’ll use very different brain circuits than when you read silently to yourself.
+Brain exercise: Read aloud with your partner or a friend, alternating roles of reader and listener.
3. Use Your HANDS
Using the opposite side of your brain (as in this exercise) can result in a quick and significant expansion in the tactile parts of the brain cortex.
+Brain exercise: Use your non-dominant hand to brush your teeth, open the fridge, eat, and/or wash dishes. (I love this one! I do this regularly because it’s soooo easy to incorporate into my day.)
4. MEAL TIME brain fun
Eat in silence, and pay attention to the taste of each bite.Try eating (and/or cooking) a new food. Or, try this…
+Brain exercise: Switch seats at the dinner table. The brain benefits from new experiences. Changing seats upgrades who you relate to, your view of the room, and even how you reach for salt and pepper. (My family and I do this one quite a bit, too.)
5. Connect with your NOSE 
There’s a direct link between your nose receptors and the emotional center of your brain. So, new odors may bring on unexpected feelings and associations. By linking a new odor like vanilla, citrus, peppermint, or whatever to an activity, you’ll alert new neural pathways.
+Brain exercise: Wake up to new new scents: Keep an essential oil of your favorite scent near your bed for a week. Open it and smell when you first wake up, and then again as you get dressed.
You see? Who says fitness and exercise has to be hard to make huge brain gains!?
These are 5 easy options to immediately incorporate into your busy life:)
Source: Newsletter by Dr. Ryan
CEO: Upgraded Parents | Total Health Spine & Nutrition
Co-Creator & Host: Superhuman Brain Masterclass

This upcoming free summit has some great presenters on board….
During this groundbreaking 5-day event, you’ll discover:
  • Ways that spiritual practice can create a haven amidst chaos and adversity — an internal place to find stillness before responding to challenging situations
  • The role that energy plays in the connection between mind and body… and why it’s the essential key to healing and living in balance
  • How to improve your vision with Chinese Reflexology
  • Qigong — an ancient healing tool for modern times
  • Leading-edge research about how your mind can shape your destiny
  • Meaningful grounding practices to address your physical, mental, and emotional needs
  • An understanding about how your thoughts hold the power to immediately impact your physical body
  • That coherence between the heart and brain can move you out of trauma
  • Methods for diagnosing excessive or deficient energy in the chakras
  • Scientific research showing how you can create a long-lasting state of bliss, passion, energy, and health
  • Profound practices based on Native American medicine and chakra clearing to remove ego, blockages, traumas, and burdens
  • And many more modalities, all for your own healing. 
You can find out more and sign up here.

And here’s a recipe for energy bites to co-ordinate with the Energy Medicine Summit. 🙂 If you’re looking for healthy sweet treats, you may want to give these from GardenofLife.com a try….
Chocolate Almond Energy Bites

Chocolate almond Energy bites

Serves: 25-30

Use Organic:

  • 2 cups Medjool dates pitted
  • 1 cup creamy almond butter
  • 1 cup roasted almonds roughly chopped
  • 1 ½ teaspoons vanilla extract
  • ¼ teaspoon salt

For Chocolate:

  • 2 cups vegan chocolate chips
  • 1 Tablespoon cacao butter
  • 1 Tablespoon Garden of Life Coconut Oil

Directions:

  1. Soak dates in hot water for about 20-30 minutes.
  2. Remove dates from water and place in a high speed blender with almond butter, vanilla and salt and blend to a paste.
  3. Spread paste into a parchment-lined brownie pan and freeze for an hour.
  4. Cut paste into squares and place back in freezer while you melt the chocolate.
  5. Using a double broiler, melt chocolate with the cacao butter and coconut oil.
  6. Dip each piece of date/almond bite into chocolate and then place on a parchment lined cookie sheet.
  7. Store bites in freezer until ready to serve.

Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts, and tell your friends to do the same. Also check out my website’s To Your Health page and Evolution Made Easier blog for more helpful health tips, tools and information.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained healthcare practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

 

Free Dental, Eye, Energy Series + Collagen Recipes + EWG 2019 Buyer’s Guide List

A quick post to let you know about a number of free health resources you may be interested in checking out. First up, a series on reclaiming your energy put together by Ari Whitten…..
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#1 best-selling author, Ari Whitten, has spent the last 6 years creating something he calls the “Energy Blueprint” that has changed fifty thousand lives and today he’s offering it for free!
Ari has teamed up with several of the brightest minds in the world on overcoming fatigue and increasing energy… world-renowned scientists, physicians, nutrition experts, sleep experts, and neuroscience experts… AND scoured thousands of studies to bring together this information.

Here’s a peak at what you’ll learn in Masterclass video #1:

  1. Why your energy levels are the foundation of your happiness and success in life (proven by research).
  2. Why conventional medicine doesn’t usually have much to offer those struggling with fatigue. (This research will shock you!)
  3. The truth about “adrenal fatigue” according to the latest science
  4. SIX powerful strategies to dramatically increase your energy levels, starting TODAY.

Here are the release dates:

  • April 4th – Masterclass #1 is released.  (You’ll learn: 4 secrets of the new science of energy, and 6 powerful strategies to start increasing your energy immediately).
  • April 8th – Masterclass #2 is released. (You’ll learn: How to literally build up your CELLULAR ENGINE — the capacity of your cells to produce energy).
  • April 11th – Masterclass #3 is released. (You’ll learn: How to supercharge your brain energy, and re-wire your brain out of anxiety, depression and brain fog).
  • April 15th – Masterclass #4 is released. (You’ll learn: The full 6 steps of The Energy Blueprint system).

https://www.energyblueprint.com/optin


Check out this video series about cataracts, glaucoma and other eye issues by Dr Sam Berne of Holistic Eye Care . His site and the series also features eye exercises for various things, including enhanced learning, vertigo, astigmatism, and more. i haven’t finished the whole series yet, but have already picked up some useful information and have started using Dr Berne’s MSM eye drops and also his formula for cataracts. Too soon to know how well they work.

https://www.drsamberne.com


 

Dr Paul O’Malley offers a series of 18 videos that cover everything from mercury removal, dental implants, crowns, bridges, root canals and more. It shows you how dentistry works and how it doesn’t, and everything you need to know about being a dental patient, as well as what various procedures entail. I haven’t watched all the videos yet, but have found the ones I have seen very informative and enlightening.

You can sign up for the dental education course on his website. If you don’t want a call back from his office, be sure you sign up thru the link at the bottom of the page, which is what I did.

https://www.drpaulomalley.com/


EWG’s 2019 Shopper’s Guide to Pesticides in Produce™ is finally here, and there are some new additions to the list!

For the fourth year running, strawberries top EWG’s Dirty Dozen™ list for the most pesticide residues. But, the most surprising find on this year’s list is the popular health food kale, which is now among the most contaminated fruits and vegetables. Here’s the latest “Clean 15” list.

See the full list of fruits and vegetables recommended you always buy organic: https://www.ewg.org/foodnews/full-list.php


 

And Native Path has published has a page on their site with +45 recipes using collagen. So if you’re looking for a variety of ways to incorporate collagen into your diet, check out this resource here.

 

Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts, and tell your friends to do the same. Also check out my website’s To Your Health page and Evolution Made Easier blog for more helpful health tips, tools and information.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained health care practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

 

Two Minute Breath Exercise To Relax & Alleviate Pain + 21-Day Yoga Challenge

 

As someone who for years has been a shallow breather and doing the opposite of what’s recommended, i. e. I’ve been “chest breathing” and pulling my stomach in when inhaling and out when exhaling, I’m determined to be more mindful of doing things correctly. Practicing this routine and a couple of others I’ve come across is already helping proper breathing feel more natural and automatic. 🙂 And I just signed up for Wanderlust’s free 21-day yoga challenge mentioned at the end of this post that will include focusing on the breath, so that should help as well! 

 

This Two Minute Exercise Reduces Pain and Promotes Relaxation

Did you know that over 25 million adults suffer daily with pain? Are you one of them? It could be joint pain, muscle pain, headaches, pain from arthritis, fibromyalgia or nerve pain, to name a few. We are a nation full of pain sufferers, and relief for many is found in the form of over-the-counter and prescription pain medicine.

Dangers of painkillers

Many types of chronic pain are inflammatory in nature. To combat this, some people use anti-inflammatory medications (NSAIDS), both prescription and over the counter, to relieve it. While these drugs do not possess the addictive nature of opioids, they do carry some potentially dangerous risks.

In the case of all NSAID drugs, the most common side effect is gastrointestinal tract damage. According to Dr. Byron Cryer of the American Gastroenterological Association, over half of all bleeding ulcer instances can be traced back to NSAID use. Other side effects of NSAIDs include severe allergic reactions, kidney damage, and high blood pressure.

Many people who experience chronic pain are prescribed opioid painkillers by doctors. These are a popular option because this class of drug is very potent, and may temporarily eradicate many types of pain. However, these drugs come with a substantial cost in the form of some extremely nasty concerns and side effects.

The primary reason one may want to avoid opioids is their high potential for addiction. Opioid addiction is an epidemic in our nation. The Senate Caucus on International Narcotics Control reported that approximately 2.1 million people in the United States alone abused prescription opioid drugs in 2012.

Opioids also carry a high risk of overdose. The CDC reports that in 2010, just under 17,000 Americans died from opioid overdoses. That’s more deaths than from heroin and cocaine put together.

Aside from the frightening risks of addiction and overdose, opioid drugs are accompanied by a lot of potential side effects. One includes slow, shallow breathing, which can lead to death in the case of overdose. Other side effects include irregular heart rhythms, drowsiness, sleep disorders, digestive issues, lowered sex drive, osteoporosis (when taken long term) and tooth decay. It can even cause hyperalgesia, an instance where taking opioids leads to more pain, not less.

Do you have six minutes a day to spare?

I hope that your answer to this question is an inequitable, yes! If you can manage to carve out just 2 minutes each morning, midday and evening, you may well be on your way to pain relief, and relaxation like you have never experienced before.

This is something most people don’t do well

Breathing sustains life, breathing correctly revitalizes and can improve the quality of life while minimizing pain and maximizing relaxation. Most people don’t take the time to think about breathing; it is just one of those things that happen, all on its own. While this is true – taking the time to breathe correctly, even for six short minutes each day, can make a world of difference to your health.

Belly breathing or “diaphragmatic breathing,” is the ancient practice of breathing in which we can actually control our mind and body. According to the London Pain Clinic, diaphragmatic breathing is known as the act of breathing deeply into the lungs by flexing the diaphragm, not the rib cage which results in shallow breathing. As noted in the name belly breathing, when you breathe deeply there is an expansion of the stomach, not the chest.

Even taking the time to breathe deeply for six minutes each day can make a tremendous difference in your health.

Here are just five reasons why we should all belly breathe daily.

Belly breathing alleviates pain

Do you notice that your pain increases when you are under stress? Belly breathing is the perfect answer to reducing the stress in your life that may be causing pain flare-ups. Deep breathing alters your psychological state and makes pain diminish in intensity. Did you know that your brain is capable of making its own morphinelike pain relievers that are called endorphins and enkephalins? These hormones promote happy and positive feelings that can transmit messages to “stop the pain” through the body. Breathing deeply also oxygenates the blood, triggers the release of endorphins and decreases stress hormones which slow the heart rate.

Belly breathing improves respiration

If you have ever watched an infant or a dog or cat breathe, you would notice something interesting. There is a tremendous amount of 3-dimensional expansive movements around the body – especially the abdomen. As we age, we become less likely to breathe expansively or efficiently. We grow stressed, wear tight-fitting clothing and live a lifestyle that pushes breathing to the bottom of the priority list because it “just happens.”

Our cells suffer when we breathe shallowly. They are not able to get the nutrients they need, and this can cause things like fatigue, brain fog, and even longterm illness and chronic pain.

On the other hand, deep breathing profits the entire body because of improved respiration and nutrient uptake.

Belly breathing promotes relaxation

When we are living in a hurried state, like most of us are, we are often in what is known as a “fight or flight” mode. In this gear, we are engaging the sympathetic nervous system.

The only way we can access the autonomic nervous system is through deep breathing. This automatically increases the efficiency of our heart and digestion.

When we choose the relaxation response over the stress response, we can keep anxiety at bay which reduces our risk of stress-related illnesses such as heart disease, depression, digestive disorders and more.

Belly breathing improves posture

Belly breathing encourages you to sit tall. This allows all of your organ systems to work efficiently. Food is easier to digest, your heart works more efficiently, your nerves and blood vessels are less likely to be pinched. This releases hormones that help you feel more confident, causing you to sit even taller.

Belly breathing stretches and strengthens core muscles

Core muscles include the abdominals, erector back muscles, diaphragm, and the pelvic floor. When we breathe from our belly, the three-dimensional movement keeps these core muscles in good shape.

How to belly breathe

The best way to begin proper breathing is to lie on your back. Take slow, relaxed breaths that fill your entire lungs and expand your belly. Place your hands on your belly to feel the rise and fall. When you can do this easily lying down, try it standing up, it is a lot more difficult! As you progress, a great exercise to strengthen the diaphragm muscle is panting with your tongue stuck out like a dog. Seriously, the rapid motion engages the diaphragm for a quick 10-second breath workout!
To make proper breathing a daily habit, take slow, relaxed breaths for 2–5 minutes several times a day.

Breathing correctly benefits your health in surprising ways. You not only feel more relaxed, but you will have better nutrient absorption, lower blood pressure, and feel more energized. You may even drop a few excess pounds since your body requires a considerable amount of excess oxygen to dispose of fat. With all the benefits of breathing properly, it’s time to make the practice a priority and get started today.

And here’s the intro video to the Wanderlust 21-Day Yoga Challenge I mentioned with a link to where you can sign up below…… 

 

Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts, and tell your friends to do the same. Also check out my website’s To Your Health page and Evolution Made Easier blog for more helpful health tips, tools and information.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained health care practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

Fascinating Info About Yoga And Stress, Plus Free Yoga Routines

 

I always feel better after doing some yoga, although, unfortunately, I don’t practice very often and I’m not really good at it (hmmm, maybe the two are related :-)). Fascinating to learn in this article about one of the mechanisms behind why yoga is good for us, and from now on I will definitely try to at least fit some forward and backward bends/poses in on a more regular basis. 

 

What does bending your body into yoga poses do to your brain chemistry and nerve connections?

The Science Behind Yoga and Stress

What does bending your body into yoga poses do to your brain chemistry and nerve connections?

There are two functional parts of the brain that play a key role in stress. These serve the functions of emotion and cognitive function. So I am calling them the ’emotional’ brain (amygdala and its connections and medial forebrain structures including the medial prefrontal cortex) and the ‘logical’ brain (the dorsolateral prefrontal cortex, other parts of the prefrontal cortex, parts of the cingulate cortex and parts of the hippocampus).

The emotional brain is able to initiate a ‘stress response’ via the sympathetic nervous system which culminates in adrenaline and cortisol racing through our circulation.The logical brain is always trying to ‘turn-off’ this stress response and it is also trying to restrain the emotional brain. The stronger our logical brain, the better it becomes at doing these two things. When the stress response is ‘turned off’, our parasympathetic nervous system signal is ‘turned on’. This signal ‘relaxes’ the body. So a strong logical brain goes hand in hand with relaxation.

The stress response and ‘relaxing’ signals travel through the body along a particular route and parts of this route have little ‘switches’ which we can physically manipulate to turn the signals on or off. The neck is an example of where such switches are located (by the carotid arteries).

Everytime we are holding a posture our logical brain is being activated“Every time we are holding a posture our logical brain is being activated”

Training the stress circuit

Yoga is training this entire stress circuit at two levels. First, every time we are ‘holding’ a posture, staying very still to concentrate or trying to balance, our logical brain is being activated. When we are bending forwards, our ‘relaxation’ signal is being turned on through the ‘switches’ in the neck. So bending forwards and concentrating at the same time is triggering both the logical brain and the relaxation signal at the same time.

Bending backwards triggers the stress response signal through the switches in our neck. Contracting a muscle also triggers the stress response signal. So, when we bend backwards and contract our muscles while still having to stay still and concentrate on balancing, our logical brain is given an extra challenge. It has to overcome the stress response signal being triggered in these two ways before we can be still and concentrate during a posture. This ‘extra’ resistance the logical brain is having to work against, ‘trains’ it like a muscle.

New circuitry that enables you to find it easier to control your thoughts is formed“New circuitry that enables you to find it easier to control your thoughts is formed”

Rewiring the nerve connections

At the end of a series of yoga postures, the logical brain has had a ‘workout’. It is buzzing with activity. You feel mentally calm as it is keeping your emotional brain quiet. Training the logical brain in this way for a long time can result in a rewiring of the nerve connections within the logical brain. New circuitry that enables you to find it easier to control your thoughts is formed. You may find it easier to channel your thoughts in the direction you want and not ‘dwell’ on negative thoughts or experiences. This is partly why yoga seems to have a positive effect on depression and anxiety, where sufferers have a tendency to dwell on negative life events. Stronger connections within the logical brain keeps the lid down on the emotional brain and the stress response. This is why yoga can be so effective at battling stress.

The key thing to do is to attempt yoga postures which are structured in a well-formulated sequence where each posture involves a long hold. Then your yoga and stress will begin to be balanced.

By: Dr M Storoni, MD PhD 

Source: https://upliftconnect.com/yoga-and-stress/

And speaking of yoga and stress, this seems like a great free resource. It’s a post by Nutritious Life that features 5 yoga routines that build strength and reduce stress. There’s a 30 minute routine, but also there are four 10 minute routines that focus on specific areas of the body. Something for everyone, even if you don’t have much time to spend! 🙂

https://nutritiouslife.com/sweat-often/5-yoga-routines-build-strength-reduce-stress-30-minutes-or-less/

Related Self-help Health posts:

9 Yoga Poses + 10 Minutes = Better Sleep

Boost Your Brain Power With This Superbrain Yoga Exercise

Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts, and tell your friends to do the same. Also check out my website’s To Your Health page and Evolution Made Easier blog for more helpful health tips, tools and information.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained health care practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

Free Docu-series About Natural Remedies, YogaQuest Masterclass, Money & Success E-book And More!

 

Just a quick post to let you know about these free resources for you to check out!

 

Sign up for this new groundbreaking documentary series called Remedy: Ancient Medicines for Modern Illness by Nick Polizzi, who has been working hard to put together something that is well worth your time.

The Remedy docuseries will take you on an unforgettable journey into the heart of Green Medicine. A journey that will open your eyes to a revolutionary new perspective on health and healing.

A number of the natural solutions explored in Remedy have been used to successfully treat and even reverse the most devastating illnesses we humans face… cancer, heart disease, autoimmune disorders, diabetes, Alzheimer’s… even Lyme Disease. You know this, we use them in our superfoods blends …

These ancient remedies have also been proven to reverse the common health challenges that we face as we get older like – chronic pain, stress and anxiety disorders, insomnia and chronic fatigue.

You can discover the power of Ancient Medicines by signing up for this free series here. The series has already started, but there are replays of the sessions available. And usually on the weekend they make the whole series available for those who missed it or want to re-watch certain episodes.


 

And check out my What’s New page for information about two free Masterclasses from MindValley. One is as new offering called YogaQuest…….

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Yoga isn’t just a “workout” — It’s also a “work-IN.” And to prove to you that anyone–even you—can cultivate a beautiful yoga practice, you can follow along to a gentle and rejuvenating 20-minute yoga flow during the Masterclass itself that’s perfect for beginners and seasoned practitioners alike.

The other Masterclass that I know you’ll enjoy and find very useful is Embrace Your Energy Body with Jeffrey Allen. I’ve taken several of his classes and courses and always find them to be entertaining, insightful and very helpful with all areas of my life…..

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Sign up for the Embrace Your Energy Body Masterclass being offered by MindValley and experience for yourself how easy and enjoyable learning to work with energy can be. This class is a great way to dip your toes in the water and get an idea of what taking Jeffrey’s Duality course would be like. I highly recommend attending the Masterclass and taking Duality. You will likely end up feeling that it is one of the best life decisions you have ever made, AND the on-line community connected with the course is one of the best around!

Ready to give yourself the gift of greater self-awareness, new possibilities, improved health, more alignment with your heart’s desire, and tools to simplify, enhance and expand your life and well-being?


 

And finally, here’s a free e-book being offered by The Tapping Solution (EFT) as an intro to their Financial Success & Personal Fulfillment series that starts in a few days…..

 

Image may contain: one or more people

 

You can find out more about these three freebies on my What’s New webpage.

 

Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts, and tell your friends to do the same. Also check out my website’s To Your Health page and Evolution Made Easier blog for more helpful health tips, tools and information.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained healthcare practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

9 Yoga Poses + 10 Minutes = Better Sleep

 

As someone who is always in the market for natural ways to improve my quality of sleep. I have recently found several things that help, including tart cherry juice, and magnesium oil (more on these in future posts). And this looks like something worth checking out. I’m not adept at yoga or a super regular practitioner, but I always feel better and more relaxed whenever I fit some into my day, so I’m looking forward to giving this particular sequence of poses a try.

 

The 10-Minute Yoga Routine For Perfect Sleep

by DEANNA DORMAN

Do you ever have a hard time falling asleep? In today’s society, you’re probably not alone. With the constant feeling of “go, go, go,” it makes us anxious even as we are preparing for bed. It can be very challenging to fall asleep and get a restful night’s sleep with a constant feeling of anxiety and stress. Yoga can be a great way to de-stress and unwind as you get ready to hit the hay.

These yoga poses are all meant to help you clear your mind and feel relaxed. These poses can also stretch areas that may have tightened up through the day. Add this ten-minute sequence to your nightly routine to help you calm down and fall into a deep slumber.


Cat & Cow Pose

Start on all fours, with your hands under your shoulders and knees under hips. Inhale as your lengthen through your spine, arching your back, reaching the crown of your head and tailbone together, and drawing your shoulder blades down into a Cow pose.

Exhale as you bring your spine back to neutral and round your spine up towards the ceiling to curl your chin to your chest and pulling your belly button into your spine, coming into Cat pose. Work through Cat and Cow pose a few times, stretching and lengthening the spine.


Child’s Pose

Once you finish working through Cat and Cow pose a few times, sit your hips back onto your heels, bringing your toes together, but keeping your knees apart. Keep the arms reaching forward to stretch through the shoulders. Take a few breaths in this position, and if you’d like, walk both hands over to the right for a few breaths, and then over to the left for a few breaths to stretch out the obliques.


Seated Forward Fold

Start by sitting on your mat with your legs extended straight in front of you. Lengthen through your spine, sitting as tall as you can. Reach your arms in front of you to grab a hold of your feet or to place them in your shins.

Lengthen through your spine as much as possible — instead of just collapsing down towards your legs. Bend your knees as much as necessary to keep your back flat. This pose is a great hamstring stretch, but don’t make it deep and intense now; your ultimate goal is gentle relaxation.

Stay in the same seated position with your legs extended in front of you, and allow your back to stretch gently over your legs. Stay folded forward for a few deep breaths, feeling the stretch along your spine.


Wide Leg Forward Fold

Stand with your feet three to four feet apart, bringing your feet parallel to each other. Clasp your hands arms behind your back, pressing the heels of your palms together in a fist. Bend from your hips, folding forward, reaching the crown of your head and your hands toward the floor.

Relax your toes, and try to shift the weight into your toes. Stay here for a minute or two, allowing the crown of your head to keep reaching deeper to the floor.


Supine Bound Angle Pose

Start by laying on your back with your knees bent and feet flat on the mat. Open your arms out to the side at about 45 degrees away from the body. Let your knees drop out to the sides, bringing the bottoms of your feet together. Allow gravity to pull your knees wider, opening up the hips. Stay here for at least two minutes, breathing deeply, and sinking deeper into the pose.


Supine Spinal Twist

Laying on your back with your legs extended straight, pull your RIGHT knee in towards your chest. Hold the knee with your LEFT hand and guide it to cross over your body. Extend your RIGHT arm out to the side as if in a “T” position, and gaze out over your right hand. Hold for a minute or two, allowing the twist of your spine to increase with each exhale. Be sure to stretch the other side, as well.


Single Leg Happy Baby

Again, start by laying on your back with your legs extended, and pull the RIGHT knee back into your chest. Hugging the knee in towards the chest, grab a hold of the arch of your foot with your RIGHT hand. Bring the sole of the foot about parallel to the floor and pull the knee in close towards your armpit.

As you press into the sole of the foot with your hand, also press against the hand with your foot to increase the stretch. Keep the LEFT leg as straight as possible and you may also feel a stretch in the front of the left hip. Hold for 30-60 seconds taking deep breaths. Repeat on the other side.


Legs Up the Wall Pose

Sit next to a wall and lay on your side, keeping your hips as close to the wall as possible. As you turn to lay on your back, extend your top leg straight and slide it up the wall reaching towards the ceiling.

Follow with the other leg, bringing both legs up onto the wall, keeping the feet glued together. Bring the arms out into a “T” position and allow your hips to sink into your mat. This pose is great to get the blood flowing from your legs and feet back to your heart. It helps with circulation, and calms the body. Stay here for 2-5 minutes breathing deeply. To come out of this position, bend your knees in towards your chest and roll to one side.


Shavasana

Before falling asleep, take advantage of a peaceful moment for a brief meditation. Lay on your back with legs extended, slightly wider than hip distance apart, and your arms out at about 45 degrees. Breathe deeply and allow yourself to feel how relaxed you are after taking a few minutes to stretch and unwind after a long day. If you fall asleep in this pose, that’s alright, too!

Sweet dreams!

Author: Deanna Dorman, an ACE® certified personal trainer, Balanced Body® Pilates instructor, and NASM® Fitness Nutrition Specialist.

Source: http://blog.paleohacks.com/yoga-for-sleep

And be sure to check out the Self-help Health archive for more posts on yoga for weight loss, unkinking, a free yoga poses chart and more.

 

Salud!

p.s. Be sure to subscribe to Self-help Health so you don’t miss any future posts, and tell your friends to do the same. Also check out my website’s To Your Health page and Evolution Made Easier blog for more helpful health tips, tools and information.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained healthcare practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.