| Do you have trouble sleeping at night? Have you | | | | together. |
| ever woken up feeling anxious and fatigued from | | | | Keep hold of your feet with both hands, ease your |
| lack of sleep? Maybe your sleep is disturbed as you | | | | feet in further towards your body. |
| are kept awake listening to your partner snoring. | | | | Bend your arms and use your elbows to push your |
| Lack of sleep tends to leave you feeling ratty and | | | | knees gently towards the floor. . Don't force your |
| snappy with loved ones, it may even affect your | | | | knees down, just focus on breathing slowly and |
| ability to concentrate whilst driving or at work.. If you | | | | deeply. Allow the out breath to soften the tight |
| have had a demanding day at work, it can be difficult | | | | areas. |
| for you to "switch off" when you come home. | | | | 3.Seated Wide Angle Pose (Upavista konasana ) |
| Staying up late at night, watching television or eating | | | | Sit with your legs spread wide apart. |
| late means your brain is over stimulated. This makes | | | | Press your fingertips to the floor behind you so your |
| it harder for you to unwind and fall asleep. | | | | chest lifts and you tilt your pelvis forward. If you |
| To get a good night's sleep, it is essential you find a | | | | have stiff hips, this may be as far as you go in this |
| way to help you relax and quieten your mind before | | | | pose. |
| you go to bed. | | | | Inhale and raise your arms above your head. |
| How Can I Get A Good Night's Sleep? | | | | Exhale and stretch forwards, trying to hold the toes |
| Simple breathing and gentle yoga exercises are great | | | | of each foot. |
| ways to help soothe your mind and prepare your | | | | Bring your head down towards the floor. |
| body for a restful night of sleep. Have you noticed | | | | Breathe slowly and deeply for 3 - 5 rounds |
| how refreshed and rejuvenated you feel after a | | | | Slowly release from the posture. |
| good night's sleep? | | | | 4.Single Nostril Breathing |
| To help you achieve this, try the following five simple | | | | Sit comfortably with a straight back, your eyes |
| breathing and yoga exercises. As with all exercises, | | | | closed. Curl the index and middle fingers of your right |
| please consult your GP first and exercise patience | | | | hand into your palm. |
| and respect for your body. | | | | Rest the left hand on your left knee.a. Breathe |
| Four Yoga Exercises To Help You Get To Sleep | | | | through the left nostril |
| 1. Head To Knee Pose (Paschimottanasana) | | | | Close the right nostril with your thumb, and inhale |
| Sit on the floor with your legs straight out in front of | | | | through the left nostril to a count of four. |
| you. | | | | Exhale to a count of eight. |
| Inhale and bring both arms straight up above your | | | | Repeat 5 - 10 times. Release the hand from your |
| head. Arms alongside your ears. | | | | nostrils.b. Breathe through the right nostril |
| Stretch your spine. Exhale and lean forwards from | | | | Close the left nostril with the two end fingers. |
| your hips, and draw your chest as close as possible | | | | Inhale through the right nostril to a count of four and |
| to your thighs. Rest your hands comfortable on your | | | | exhale to eight. |
| shines or grasp your feet, ankles, or soles of your | | | | Repeat 5 - 10 times. |
| feet. | | | | Next time you are feeling stressed and tired from |
| Take 3 - 5 long steady breathes. Slowly release from | | | | lack of sleep, try these exercises. Regular practice of |
| the posture. | | | | these four simple yoga exercises and breathing |
| 2. Cobbler's Pose (Baddha konasana) | | | | practice will help you to sleep better and wake up |
| Sit on the floor, straight back and looking ahead. | | | | feeling refreshed and rejuvenated. Let me know how |
| Bend your knees and bring the soles of your feet | | | | you get on. |