Insomnia: Yoga for a good night's sleep
July 09, 2021
We've all had that occasional moment when we've spent the night like an owl. However, when not sleeping well becomes a part of your day-to-day life, we are talking about insomnia.
Worries, stress and daily tension disturb our rest and this makes us feel weak, tired, irritable and unable to concentrate.
The "Sleep Well" programme invites you to perform different routines such as asana postures combined with breathing exercises, healthy diet tips, different types of meditation, a series of habits that will change your life and improve your rest. How does not sleeping well affect us?
Getting a good night's sleep is one of the unfinished business for many people, and this is even more so for women. Sleep interferes directly with our health, so it is essential to start taking care of it.
We live in a constant state of alarm, and anxiety and stress are a good example of this. An attitude that blocks us and wastes the energy needed to carry out vital functions on keeping us awake because of these feelings of unease and restlessness. What is the point of the work I am proposing?
In the programme you will find postures, exercises, breathing practices (pranayama) and meditation so that you can become aware of the change we propose and gradually integrate it into your life.
The parts of the body you are going to work on are fundamental to feel, move, stretch, create enough space and experience the benefits of breathing.
Activating muscles, joints, tendons, organs, improves blood circulation and makes you free, relax and focus your mind.
When you work the diaphragm, shoulders, shoulder blades you release accumulated tensions. Being able to reach those spaces that usually without the practice of yoga you do not access. What changes will you notice with the "Sleep Well" programme?
You will notice your breathing is wider, deeper, you will feel better. A feeling of calm, tranquillity and space. How does the programme run?
The work dynamic to free the pelvis, lumbar, hips is very present since a lot of tension and internal pressure is concentrated here. By deepening each movement and posture we will deeply calm your nervous system.
The mobility of the body is one of the most important things you need to feel in order to start flowing. Movement unblocks and releases the whole body. Feel the feeling of fullness during and after the practice.
Pranayama is the most subtle part of yoga. After the asana practice, once you have opened that physical space, you will be able to perceive more clearly the tranquillity and mental calmness that this activity provides. Mind-body balance. A powerful and very restorative practice.
The last step of the "Sleep Well" programme is meditation, a moment of awareness where you can observe your mind in a clear and free space, bringing you closer to stability and absolute relaxation.
A healthy diet is essential and this will also be part of the programme. It's not about dieting, it's about eating healthy and balanced meals to keep you feeling strong and vital. Keep your body in good shape by incorporating the necessary vitamins and nutrients into your diet.
Here are three basic tips:
- Eat seasonal and, if possible, organic products.
- Drink plenty of water to keep your body free of toxins and boost your immune system.
- Eat calmly, this is the only way you will be able to assimilate all the nutrients and encourage your nervous system to feel calm.
We hope you enjoy the "Sleep Well" programme as much as we enjoyed creating it. If you have any questions you can write to our teacher Silvia Jaén at: [email protected]