39: YOGA
This Section is one of the treatments for difficulties falling asleep (Step D1, Section 44 and Section 45) and for waking early (Step D2, Section 47)
Yoga as commonly practiced in the modern Western world is similar to traditional hatha yoga. It involves a combination of…
- Physical poses or movements
- Mindfulness
- Breathing
…in ways that are designed to enhance a person’s general health and well-being. It is often seen as a relatively “soft” form of physical exercise. Many people who practice yoga regularly report better sleep as a major benefit, along with better muscle tone and more energy.
Yoga can be used in at least two ways in the service of better sleep
- In the time immediately prior to bed, to prepare for sleep
- At other times, as a way of working on relaxation and body toning
39a. As a more general form of body relaxation and toning
Most people learn about the practice of yoga from participating in classes that teach specific forms of it, and go on to follow those forms at home. Classes are offered during the day, and the benefit is more long-term than immediate.
39b Immediate preparation for bed
It is possible to take specific postures, movements and breathing exercises from the overall practice, for the purpose of preparing to sleep. Benefits include relaxation and focus away from the aspects of life that are increasing the person’s tension and anxiety.
A person wishing to make use of yoga to prepare for bed can consult with a yoga teacher or have a look online for suggestions. Below are a couple links.
Huffington Post has an article “Ten best poses for Sleep.
http://www.huffingtonpost.com/2015/09/17/yoga-for-sleep_n_3505226.html
Another from the Yoga Journal can be found online at
http://www.yogajournal.com/article/practice-section/sweet-surrender-3/
Perlis, M., Aloia, M., and Kuhn provide a list of steps in using yoga to prepare for sleep (pp. 49-50).
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