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Relaxing before bed is so important for the quality of your sleep... So today, I want to share with you my top 6 poses to do before bed, try them out tonight and let me know how you feel in the morning! I'm sure you are going to feel so relaxed and energized.
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Let's get started with today's flow 💜 Be sure to take at least 5 deep breaths per pose and do both sides.
✨ Alternate Nostril Breathing - Gently alternate holding one nostril closed while exhaling, then inhaling, and then switch to block the nostril, repeat 5-10 times. This is a balancing, relaxing breath, that has been proven to combat the sympathetic response (fight or flight) that is often the catalyst for our stress and anxiety.
✨ Big Toe Pose - Breath deeply into this posture gripping firmly your big toes, this will release tension in your entire body. This pose stimulates the liver and kidneys in the back body.
✨ Easy Pose - Breath deeply and feel the stretch on your hips, ankles, knees, thighs... this posture reduces stress and anxiety. It calms the mind and is known to be therapeutic for stress, and will prepare you for a deep and relaxing nigh's sleep.
✨ Extended Puppy Pose - After hours sitting behind a desk, this pose with be a heaven-sent! This can help relieve tension and deliver fresh blood to the hearth.
✨ Supine Twist - Supine Twist promote sleep by relaxing the baroreflex, a reflex known to maintain nearly constant blood pressure.
✨ Legs-Up-the-Wall Pose - This completely passive pose allows you to focus on conscious relaxation as you prepare your mind for deep sleep. It has the added benefit of draining stale blood from your legs and refreshing your circulatory system.
It is natural to experience fluctuations in our mood, and a little bit of anxiety and “low mood” is generally okay! Sometimes however anxiety and depression can creep in deeper than we would like and stay longer than we are comfortable with. So what do we do when anxiety and depression become more prevalent in our life or even become chronic? Well, yoga is a fantastic option to add to your routine!!! Our bodies have an innate desire to heal, and yoga helps us tap into our deepest resources to help us find peace of mind, stress reduction and overall relaxation. 🙏
Over the years there is a growing body of research that supports yoga as a natural way to help relieve anxiety and depression. Yoga provides a natural way to help modulate the stress response which is involved in our anxiety and depression, and gives us an outlet where we can learn to control our breath, and our physical and mental responses to anxiety/depression.
If you suffer from anxiety and depression consider adding the following Yoga Poses to your yoga practice:
Ujayii b... Now, if you're serious about getting the best benefits of Yoga, and want to begin your Journey with me, I've got good news!
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Now, let's get started on this short little flow! You'll do each pose for about 1 minute and remember to do Tree Pose on both sides.
✨ Ujayii Breath is a slow and controlled way of breathing that slows down the breath, and down regulates our stress response. You can perform the Ujayii breath throughout your entire yoga practice. It will help you slow down and take your time. When practicing Ujjayi, breath in and out through the nose while slightly contracting your throat. If you sound like Darth Vader then you’re doing it correctly 🙂
✨ Tree pPose helps us root down and learn to stand strong which is so important when anxiety and depression are peaking and thoughts are running like wild through our brains. Focus on softly integrating the standing foot into the mat, while growing the spine long and reaching the top of the head upwards. Be expressive with your arms and SMILE!
✨ Plank pPose helps us tune into our inherent strength, which we can loose track of when anxiety and depression reign. By performing this challenging pose we learn how strong we really are and how much we are truly capable of! Keep the feet and legs zipped together and pull up through the core.
✨ Fish Pose is a gentle heart opener that stretches the neck and chest and relieves tension in the neck and shoulders. By opening our heart in our yoga practice we can learn to be vulnerable in a safe way. The pose can be done supported on a bolster or pillow if you’d like a more restorative version.
✨ Meditation is a key component to managing anxiety and depression. It can feel difficult and challenging at first, but think of the brain as a muscle, it responds like any other muscle and the more we exercise and train it the better it responds! Start by adding 2 minutes after your yoga practice and as you get more comfortable add 2 more minutes at a time, aiming for 10minutes (or more!).
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