Some tips for improving sleep by practicing yoga and Safety
Some tips for improving sleep by practicing yoga
At times the mind races with thoughts that prevent you from relaxing and even getting to sleep.
As a result, at some point in your life you may encounter insomnia.
While sleepless nights can be troubling to everyone, they are particularly damaging to athletes who are preparing to perform; a good night’s sleep is as essential as training.
No perfect solution exists for occasional insomnia, but you can learn to relax.
Relaxing is as much a skill as exerting your muscles, and yoga can help you train your body to relax.
Yoga accomplishes this task in two ways. First, when you learn to concentrate on poses during your yoga practice, your mind and body learn to understand the difference between effort and relaxation. Later when you focus on relaxation, your muscles will be able to respond to the command to relax. This skill works on and off your mat; it can translate to
your bed for restful sleep.
A second way yoga helps improve sleep is with breathing.
A second way yoga helps improve sleep is with breathing.
Throughout your yoga practice you consciously use breath to help you get into and be in poses, and at the end of practice you use breath to calm down.
To achieve a relaxing breath, start with deep breathing.
To achieve a relaxing breath, start with deep breathing.
Take slow, long, smooth inhalations and exhalations.
On the inhalation, count 5 to 7 seconds, and count 5 to 10 seconds to exhale. Once you have established a rhythm with your breath, keep that flow for at least a minute, or as long as you feel completely relaxed and ready for sleep.
Athletes use this rhythmic breathing before a game to calm down and relax so that they can perform
at the highest level; it works before sleep as well.
at the highest level; it works before sleep as well.
All yoga sessions end with relaxation pose (also called savasana, which is Sanskrit for “corpse pose”).
Use this pose to practice the technique of relaxation so that you can transfer it to your daily life and improve your sleep.
Muscles
No muscles are worked; you should be completely relaxed.1. Lie on the mat on your back.
2. Extend your legs and relax them, letting your feet fall to the sides.
3. Lengthen your arms out to your sides with your palms facing up (fgure 1.11).
4. Close your eyes.
5. Let go of any tension you are holding in your body.
6. Let your breath flow naturally.
7. Allow thoughts to pass through your mind, without holding on to them. As you
let thoughts come and go, focus on relaxing.
Modifcations
If any back discomfort occurs, bend both knees and plant your feet on your mat abouthip-width apart or wider and relax your knees together. Another option as a great
modification if being on your back is not comfortable is the seated cross-legged pose.
Yoga Safety
Yoga is not a competition. This concept is difficult to grasp particularly
for competitive athletes, whose life is competition. However, when you
are on your mat, you have to focus on your own body and what it can do
rather than matching or beating what someone else might be able to do.
You must even resist the urge to compete with yourself; it is best to stay
focused on where you are today and not overstretch or overexert. Feel
free to use props such as blocks and straps to help you safely achieve a
pose. These tools are explained in chapter 2.
for competitive athletes, whose life is competition. However, when you
are on your mat, you have to focus on your own body and what it can do
rather than matching or beating what someone else might be able to do.
You must even resist the urge to compete with yourself; it is best to stay
focused on where you are today and not overstretch or overexert. Feel
free to use props such as blocks and straps to help you safely achieve a
pose. These tools are explained in chapter 2.
It is also important to stay hydrated before and during class, or you
might feel light-headed or even dizzy. Keep water nearby so that youcan take a drink. Yoga poses can be deceptively challenging, and even
athletes need to be careful about their water intake. Just as in any athletic
endeavor, maintaining proper form in the poses helps to prevent injuries,
so read the instructions carefully and look at the pictures to make sure
you are doing everything correctly.
Finally, if at any point in your practice you feel fatigued or light-headed,
rest in child’s pose for a moment. This pose is a restorative pose for the
whole body and mind, and it allows you to check in with yourself during
your yoga practice.
Muscles
Latissimus dorsi, erector spinae, gluteus maximus1. Lower yourself to your hands and knees.
2. Bring your big toes together and knees apart.
3. Take your hips back to your heels.
4. Relax your forehead on the mat.
5. Lengthen your arms down along your sides, palms facing up (fgure 1.12).
Modifcations
Bring your knees together and extend your arms overhead. This will give your backa stretch and allow your shoulders to relax externally while extended overhead. If
your knees hurt in this pose, come to seated cross-legged pose or put your legs up
against the wall.
Safety Tip
You should not feel pain or discomfort in the knees. If you do, modify the pose asneeded or practice seated cross-legged pose or legs up the wall pose.
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