Tag Archives: yoga

Natural Remedy for Sleep

Here is a natural remedy for sleep that has no negative side effects, is not addictive (at least not in a negative way), and requires no fancy equipment or training.

Constructive Rest Pose is said to be the equivalent to 2 hours of sleep when held for 10 minutes. Give this a try when you’ve had a rough night’s sleep, when you are having trouble falling asleep, or as a part of your every day routine to feel more rested, focused, and alert. If you notice midafternoon fatigue use 5-10 minutes of your lunch break to practice constructive rest pose.

How to do it:

 

Lay on a flat surface with your knees bent. Bring your feet out about shoulder width apart. Turn your toes in (slightly pigeon toed) If there is any discomfort in your lower back walk your feet either further away from your body or closer to your body depending on what feels better to you. Slide your shoulders down away from your ears and rest with your arms at your sides just far enough away from your body so that your palms can comfortably rest racing up. Slide your chin slightly towards your chest to lengthen the back of the neck. Close your eyes and practice deep breathing for 5-10 minutes.

To come out of the pose:

Take a stretch if you feel its needed. Protect your back and roll onto your side. Rest for a moment on your side if you aren’t fully alert and when ready press yourself back to a seated posture.

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The Yogi Cure All Meditation

 

There is a yoga posture that has often been called the “yogi cure all” and can be used for just about any ailment. The best part is that it is simple and easy to do. For anyone who held the excuse that they aren’t flexible and could never do any yoga this posture is a great place to start.

Vaprita Karani or Legs Up the Wall Pose is pretty self explanatory. (see picture above)

Here are a couple of tips: 

* Sitting next to the wall, bring your hips as close to the wall as you can.

* Protect your back by laying on your side and then gently swing your legs up against the wall. It it not imperative that your legs be at a 90 angle against the wall, only that your legs are straight. If the back of your legs feel tight, scoot your hips away from the wall until you find a place of comfort and ease in your body.

* You might also place a pillow under your hips or lengthwise along your spine for more comfort and higher elevation.

* Your arms can rest at your sides, out into a “t” or up over your head.

* This pose can also be done using a chair or ball to rest your legs on for more comfort.
The ancient yogis believed that “legs up the wall” pose was a cure-all. They believed that once the feet were up over the head in a resting posture a secret serum was released from the heels and would gently trickle down to wherever the ailment was and could especially assist with headaches, low back pain, varicose veins, anti-aging and metabolism. These ancient yogis were such fans of “legs up the wall” they felt it had just as much benefit on the body if held for 10 minutes a day as a full yoga class does.This pose is doing many things physiologically.
>> helping to traction the spine, alleviating pressure through the low back>> reversing the direction of circulation giving the veins of the legs a break from gravity which also helps slow the aging process and nourish circulation.>> bringing fresh circulation to the head>> assisting the blood pressure to decrease

To release from this pose gently walk your feet down the wall and bring your knees into your chest. You might enjoy rocking from side to side. To protect your back roll on to your side (you might prefer to rest on your side for a moment) and slowly push yourself back to a seated posture.

While holding this posture close your eyes and practice some deep breathing. Imagine a balloon in your abdomen. With your inhale imagine filling this balloon up with any stress or tension and with your exhale imagine your balloon slowly deflating letting your stress or tension out. Focus on slow, long exhales to promote further relaxation in your body. You might be aware of a tingling sensation in your legs or even feel your back naturally start to loosen.

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Medical & Health Information

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Meditation for Grief

This week’s meditation comes with a restorative yoga pose called fish pose. The Fall is the time of the lung/large intestine system in Chinese Medicine and is associated with the emotion of grief. All emotions are necessary and healthy when expressed appropriately. The emotion of grief is fitting for the fall when we watch the abundance of summer start to slowly go inward. The same is happening within our bodies as well. Use this meditation as a way to reflect on letting go of what is no longer serving you especially during times of transition and patiently wait for what will appear in the spring in this new space you have created.