Yoga: A Remedy for Sleepless Nights?

Having trouble getting a sound sleep? Yoga might be the perfect remedy. A Harvard study on insomnia concluded people who practiced yoga consistently…

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Having trouble getting a sound sleep? Yoga might be the perfect remedy. A Harvard study on insomnia concluded people who practiced yoga consistently for eight weeks slept better and longer compared than those who did not practice.

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Helpful to Relax the Bodypic

Legs-Up-The-Wall(Viparita Karani) can be practiced at night before getting into bed or in the middle of the night, if you’re having trouble sleeping and waking up.  Try Nikole Fortier’s 7 minute class at Pilgrimage Yoga Online.  It’s ideal for beginners and advanced yogis.

Hope Knosher, founder of Hope’s Yoga, suggests: “Sit sideways with your right side against the wall. Exhale and gently swing your legs up onto the wall and your shoulders and head lightly down onto the floor. Coming into this pose may take some practice. Your sitting bones don’t need to be right against the wall, depending on the tightness of your hamstrings. Experiment with the position until you find the placement that works for you.

This pose is not intended to stretch the backs of the legs, so if you feel pulling in the hamstrings move farther away from the wall. Keep the lower back grounded to the floor. Make a small roll with a hand towel to place under your neck if the cervical spine at the base of your neck feels too flat. Open your shoulder blades away from your spine and release your hands and arms out to your sides, palms up.

Keep your legs relatively firm, just enough to hold them vertically in place. If you struggle to keep your legs upright, take a yoga strap or something similar and place it around your legs just below the knees and gently tighten to hold the legs up right, allowing you to further relax into the pose. Gently close and soften your eyes, then scan the body. Soften into any tightness you find along the way.” *

Calm, Steady Breathing

Practice for 5-20 minutes. Focus on calm and steady breathing.

When you are ready to come out, bend your knees halfway toward your chest and roll to one side. Use your arms to help you sit up, moving slowly and mindfully.

Raising your legs vertically, higher than the heart, can also help with blood circulation.

Hope cautions, “those who are pregnant or that have been diagnosed with glaucoma, high blood pressure, or any serious problems with the neck or spine, should consult their doctor first.”

If sleepless nights are on your mind, consider adding a meditation and relaxation class at Pilgrimage Yoga Online to your morning.

How do you deal with sleepless nights?

* Thanks to MindBodyGreen.com for permission to share this excerpt.

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5 Yoga Tips for Healthy Skin

Admiring those glowing faces in beauty cream advertisements, we often wonder if we too could have a skin so young…

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by Pritika Nair

Admiring those glowing faces in beauty cream advertisements, we often wonder if we too could have a skin so young and beautiful. Well, it’s not a far-fetched dream anymore! Now you too can flaunt healthy, radiant skin that draws attention. And the good news is: no chemicals and no pricey beauty packages. Just a simple four-letter word –yoga – and a glow on the face that lasts for long is yours to keep.

5 yoga tips

  1. Practice asanas (yoga postures) which help increase blood circulation to the head and face area. These postures also increase oxygenation to the system; as such are called chest openers. All inverted postures and forward bends, which increase blood supply to the head, can help achieve clean, glowing skin.

  2. Cooling pranayamas (breathing exercises) can help provide a cooling effect to the skin and retain its glow.

  3. To improve the digestive process, try doing Alternate Nostril Breathing on empty stomach.

  4. Meditate twice a day, every day. The more you do, the more you will radiate from within and without. Meditation will be your natural make-up that lasts long and makes you look beautiful!

  5. Practice at least 20 minutes of facial yoga exercises everyday at home. These will help tighten the face muscles. Massage your jaws to reduce stress, massage your eyebrows for a dose of instant relaxation, try the ‘kiss and smile technique’ (push out your lips as though to kiss a baby and then smile as broadly as you can) to exercise your face muscles.

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Other tips to keep your skin glowing

  • Drink lots of water: Lukewarm water with lemon and honey helps detoxify your system while keeping your skin clean and healthy.

  • Eat fresh: Make sure you include lots of fresh fruits and vegetables rich in Vitamin C in your diet. Papaya can work wonders for your skin. You can either eat it or apply it on your face for a massage. Potato is also effective in reducing dark spots and scars, tan and sunburn. Also, try and avoid too much of fried or junk food and excessive spice or sweets. Substitute chips or fried rolls with dry fruits or some other healthy snacks. It’s also a good idea to check your body type – Vata, Pitta, or Kapha (an Ayurveda doctor can help you find this) – and know the kind of diet that is suitable to your unique body constitution.

  • Rest well: When your body is deeply rested, it automatically shows on the face. A minimum of eight hours of good sleep is ideal.

  • Apply natural stuff on your skin: Go for Ayurveda facial packages. These treatments are chemical-free, made from natural herbs and leave your skin fresh, rejuvenated and glowing. Use Ayurvedic face scrubs once a week and massage your face with an oil that is particularly suitable for your skin type. Vitamin E oil is recommended. Moisturize your face twice a day and make sure you wash your face after returning home from a long day. Also, splash water on your eyes at least 2-3 times a day. Give yourself a weekly body massage with an oil suitable to your body type. It cleanses the toxins away.

  • Smile: This is the best and the easiest make-up you can apply on your face. The more you smile, the more your face would naturally glow! Also, keep a positive attitude. How you look at yourself reflects on your face. Yoga practice can help you become positive about yourself and others around, and this positivity will make you glow!

Thanks to Art of Living for this contribution to Pilgrimage Yoga Online.

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