Yoga for Insomnia

by Martine Ford

Description

This is a gentle, calming class to help you wind down for a good night's sleep. It consists of pranayama (breath-work), lots of forward bends, some back-bends, balancing poses, inversions, reclining poses and finishes with a Yoga Nidra (Yogic Sleep) relaxation in Svasana (Corpse Pose). 

Chandra  Bhedana (Moon Piercing Breath) quietens the brain and cools the body; forward folds activate the para-sympathetic nervous system, which is responsible for releasing tension & putting the body to sleep; backbends act as a counter-pose to all the forward folds, open the shoulders and relieve tension & tightness. Inverted poses may refresh the circulatory system and activate Ajna Chakra (third eye) which is associated with the pineal gland. Its main job is to help control the circadian cycles of sleep and wakefulness by secreting melatonin. Inverted & reclined poses are said to promote sleep by relaxing the baroreflex (a reflex known to maintain nearly constant blood pressure). Yoga Nidra (Yogic Sleep) calms the nervous system promoting deep rest and relaxation. 

This class provides the opportunity to release anything your holding onto physically, mentally and/or emotionally before bed. A gentle yoga practice may improve the quality and duration of your sleep and is especially beneficial for people who sleep lightly, have insomnia or have limited time to sleep. 

Equipment: a yoga mat, block and strap (if you normally use these) a blanket or eye pillow for Svasana (relaxation) if desired.

Warning: It is always a good idea to seek medical advice before beginning a yoga practice to check if it is safe for you, find the cause of your problem, and then work within your limits, taking precautions recommended by your specialist. If you feel any pain (not discomfort) please stop immediately.

Lessons

1 Yoga for Insomnia 54:13

The Coach

Martine Ford

Yoga Instructor/Founder of Spirit Yoga & Pilates

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Martine Ford first started Spirit Yoga in Port Macquarie in 2010 after a desire to share her knowledge and passion for yoga with others. After a decade, that has grown also to an appreciation of Pilates for it's ability to help re-habilitate imbalances in the body and injuries, so effectively. Of course, Barre was a natural progression as it encompasses all of her passions since the age of four to today: ballet, yoga and now Pilates! 

A former professional dancer, she has a Diploma in Dance as well as numerous yoga certification in: Power Yoga, Core Strength Vinyasa, Yin Yoga, Pilates (mat), Reformer Pilates, Pre & Post Natal Yoga, Kids Yoga and Yoga for Seniors (mat & chair). 
 
Martine’s classes are powerful, playful and nurturing and you can practice a class locally, online or download one of her e-books on Amazon. She has also taught numerous classes, courses and workshops including presenting at Ekam Yoga Festival. 

Martine has trained with Duncan Peak and Power Living Australia Yoga (Advanced Power Yoga), Zenergy Kids (Advanced Kids Yoga), Jo Phee (Yin Yoga), Sadie Nardini (Core Strength Vinyasa), The Yoga Institute (Pre/Post Natal Yoga), Donna Farhi (Yoga for Lower Back Pain), YMEDICA REWIND Gold: Successful Aging (Yoga for Seniors), Body Soul Wellness/Josie McKenlay (Pilates mat & Barre), Reform Fitness (Reformer Pilates). 

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