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Can Yoga Help You Catch Some Zzz’s?

Posted By Jill Miller On July 22, 2010 @ 4:30 pm In Fitness, Health & Wellness, Yoga | 17 Comments

Woman with insomnia [1]

Perhaps you’ve heard the claims from your neighbor, “yoga cured my insomnia [2].” Or maybe your co-worker boasts, “I practice three times a week and my back pain [3] is gone.” It’s possible that your 11-year-old daughter squeals with delight because she can now touch her toes and no longer gets “homework headaches [4].”

With 16 million Americans practicing yoga [5], the anecdotal evidence is exponentially favorable to the curative benefits of yoga [6]. But skeptical and scientific minds still want to know, is yoga really a remedy?

I began practicing yoga [7] at age 11, and can say from my personal experience that I rarely get sick, I’ve never broken a bone and I sleep like a baby 97 percent of the time. In a purely unscientific poll of myself, yoga has been and continues to be a remedy for my aches and pains and a preventative from getting them in the first place!

I also have hundreds of stories I could share with you from students who work with me in my specialized yoga therapy [8] format, Yoga Tune Up [9]. A range of students from 17-77 come to me with chronic conditions like MS, scoliosis, breast and chest surgeries, metal implants in their tissues, migraines [10], car accidents, obesity [11] and more [12].

The good news is that there are studies that confirm the benefits of yoga for many health conditions [13]. We can rejoice that yoga’s curative powers are not just a myth! Yoga helps and it heals.

In part one of this three-part series on Yoga as a Remedy,  we look at insomnia [14]:

Your neighbor’s insomnia

Insomnia [15] is a plague. When we cannot sleep well, our stress levels [16] skyrocket and this can lead to accidents, greater fatigue and weight gain. When your neighbor tosses and turns all night, her mind is not letting her body enter into the healing phases of deep sleep.

Perhaps your neighbor tried out a Yin Yoga [17] class at the local YWCA. Her class promised to help reduce stress and enhance her ability to sleep [18].

So how did it work its magic? Yoga enhances a body’s ability to sleep by consistently inducing the relaxation response [19] in the body’s tissues. Yin Yoga especially promotes a very relaxing environment by holding static or still stretches [20] for long periods of time (two to 20 minutes), with the body often supported by bolsters, blankets [21] and other props [22]. These stretches are done with the help of gravity’s pull on the body. She is instructed to breathe deeply and rhythmically [23]. The result is that the long-held stretches, combined with the breathing, turn her “fight or flight” response off and her “rest and digest” response on. Ultimately, this resets the resting tone in her muscles and her mind is reconditioned to be more mellow .

Yoga help for insomnia

This classic yoga pose works wonders for those who are challenged with anxiety or difficulty getting their Z’s.

[24]

Savasana or “corpse pose”

This macabre sounding pose is very simple and can be done in any quiet environment. To minimize light and other distractions, place an eye pillow over your eyes.

1. Lay down on the ground, bed or sofa with your legs a couple of feet apart, knees propped over pillows [25] or a yoga bolster, hands about 1 foot away from your sides and palms facing up.

2. Lightly touch your index fingers and thumbs together on both hands to create jnana mudra. Place your attention at the fingertips and begin to feel the heart’s pulsation there.

3. Inhale for a count of three heartbeats and exhale for a count of six heartbeats.

4. As you relax more deeply, increase the counts to inhale for four heartbeats and exhale for eight heartbeats.

5. Practice for a minimum of 10 minutes daily at the end of the day to induce relaxation and prepare the mind and body for sleeping.

Sweet dreams! For more insomnia remedies, watch this video on proper breathing [26] or check out my blog on travel tips [27] to  explore the wonders of Veeparita Korani Mudra as taught by Rodney Yee and Colleen Saidman [28]. Let me know which pose works best for you!


Article printed from Gaiam Blog: http://blog.gaiam.com

URL to article: http://blog.gaiam.com/is-yoga-a-remedy-for-insomnia/

URLs in this post:

[1] Image: http://blog.gaiam.com/wp-content/uploads/2010/07/InsomniaBlog1.jpg

[2] insomnia: http://life.gaiam.com/gaiam/p/Mayo-Clinic-Insomnia-Tips.html

[3] back pain: http://life.gaiam.com/gaiam/p/Back-Pain-Solutions-and-Prevention.html

[4] headaches: http://life.gaiam.com/gaiam/p/7-Other-Reasons-for-a-Headache.html

[5] yoga: http://life.gaiam.com/gaiam/p/Yoga-Answers-and-Solutions-Goto-Guide.html

[6] curative benefits of yoga: http://life.gaiam.com/gaiam/p/Yoga-As-Medicine-An-MD-and-Yogi-on-How-It-Works.html

[7] yoga: http://www.gaiam.com/category/yoga-studio.do?SID=WG107SPRTAPEMACS

[8] yoga therapy: http://life.gaiam.com/gaiam/p/Yoga-Therapy-The-Next-Wave-in-Yoga.html

[9] Yoga Tune Up: http://www.yogatuneup.com/

[10] migraines: http://life.gaiam.com/gaiam/p/Mastering-Migraines-10-Alternatives-to-Medication.html

[11] obesity: http://life.gaiam.com/gaiam/p/Weight-Loss-Guide-Answers-Solutions.html

[12] more: http://www.youtube.com/user/yogatuneupvideos

[13] health conditions: http://life.gaiam.com/gaiam/p/Health-Conditions-Solutions-Guide.html

[14] insomnia: http://www.gaiam.com/category/wellness-clinic/alternative-therapy/natural-sleep-aids.do?SID=WG107SPRTAPEMACS

[15] Insomnia: http://life.gaiam.com/gaiam/p/GoodNightsSleep.html

[16] stress levels: http://life.gaiam.com/gaiam/p/Stress-Relief-Tips-from-Mayo-Clinic.html

[17] Yin Yoga: http://www.paulgrilley.com/

[18] enhance her ability to sleep: http://life.gaiam.com/gaiam/p/GettoSleepFastThisDocsChecklistIsntaDrugCompanyPromo.html

[19] relaxation response: http://www.gaiam.com/product/restorative%20exercise%20for%20relaxation%20kit.do?SID=WG107SPRTAPEMACS

[20] stretches: http://life.gaiam.com/gaiam/p/Chair-Stretches-to-Get-Your-Body-Ready-for-Meditation.html

[21] blankets: http://www.gaiam.com/category/eco-home-outdoor/bedroom/blankets-throws.do?SID=WG107SPRTAPEMACS

[22] other props: http://www.gaiam.com/category/yoga-studio/yoga-props/yoga-blocks-straps.do?SID=WG107SPRTAPEMACS

[23] breathe deeply and rhythmically: http://life.gaiam.com/gaiam/p/The-Seven-Miracles-of-Mindfulness.html

[24] Image: http://blog.gaiam.com/wp-content/uploads/2010/07/53SAVASANA.jpg

[25] pillows: http://www.gaiam.com/category/eco-home-outdoor/bedroom/pillows.do?SID=WG107SPRTAPEMACS

[26] video on proper breathing: http://www.youtube.com/user/yogatuneupvideos#p/u/14/A1pdZnKrQDM

[27] travel tips: http://blog.gaiam.com/blog/airplane-yoga-5-de-stressing-tips-how-to-video/

[28] Rodney Yee and Colleen Saidman: http://www.gaiam.com/category/yoga-studio/yoga-instructors/rodney-yee.do?SID=WG107SPRTAPEMACS

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