Viparita Karani (Legs-up-the-Wall Pose)
Lie down as shown in the picture. Inhale first into the belly, then the rib cage, then the collarbones, and then exhale from the collarbones, then the rib cage, then the belly. Do this for 1o–2o breaths, then allow all effort to fade away. Feel the core of your body release as your body and mind enter into deep relaxation and rest.
By YJS Editors and Vikas Malkani
Here are four tips to ensure you have a restful sleep:
1) Learn to Meditate
Meditation is a powerful way to train your mind to focus on the moment. It brings our attention to the present moment and teaches us to reduce the flurry of thoughts in our minds. Meditation and mindfulness have been scientifically proven to help with anxiety, stress and worry. A technique as simple as focusing on your breath can help create an internal state of relaxation and wellbeing. It is also a very powerful way to quiet the chatter of the mind, and be in better control of your emotions.
2) Have a bedtime routine
A routine takes your mind off the stresses of the day and helps you focus on the task on hand. Reading a book, writing a journal, listening to some classical music or even taking a shower before bedtime are different ways of easing your mind and body into a relaxed state.
3)Be grateful for the day gone by
Develop the habit of mentally offering gratitude for the day gone by. Think of the positive experiences of the day and offer gratitude for these events. Gratitude helps the mind become peaceful, calm and happy. Developing this bedtime routine helps you make peace with the events of the day and also helps you set the foundation for the next day.
4)Avoid stimulants
Avoid stimulants of all sorts before going to bed. This includes food based stimulants such as alcohol, coffee, tea, carbonated drinks, sugar, and also digital stimulation such as laptops, phones and tablets. Electronic devices keep the mind stimulated and active. An active mind finds it very difficult to unwind. Switch off all electronic devices at least an hour before you sleep.
Good Sleep Prescription: Step by Step
- Eat a light dinner at least three hours before you wish to sleep.
- Don’t drink too much alcohol, as it will keep your mind and body active.
- Keep your bed room free of electronics (as much as possible). Do not keep laptops, tablets or mobile phones near your bedside. Televisions should be outside the bedroom. Ideally you want as little sensory stimulus in the bedroom as possible.
- Take a shower or body wash before you come into bed. Brush your teeth and ease your bladder.
- Keep the room dark and airy. Silence is also important, so if there is an excess of external light or noise, use a sleeping mask and ear plugs to get you ready for sleep.
- Control the temperature of the room so that it is comfortable for you.
- Finally, if you read before you sleep, get hold of some inspirational or wisdom literature at this time. Stay away from over stimulating material and visuals.
This article was first published in the print edition of Yoga Journal Singapore, which is now Yogahood Online.
