subject: How To Get A Good Night's Sleep With Yoga "instruments" [print this page] Our body has the capacity to go to sleep in any kind of position we can hardly even imagine. When you next go on a long bus or train or plane trip, take a look around your fellow passengers and you'd be amazed at all the positions they sleep in. Then you can easily anticipate the next morning's groans and sighs of aches from all the distortion and contortions they had put their bodies through!
Are you aware that you can still revise the way you sleep so you could really get a good night's rest? Snoring and breathing through the mouth are usually the outcomes of a congested nose. Yoga has postures that concentrate on putting the body systems aligned and in synch, thus enabling you to find a new sleeping position from which you could get that restful slumber the whole night.
Before that, though, you have to take note of these three no-no in sleeping positions:
Flat Back Sleep. A stiff corpse-like position where the limbs are kept straight usually has you waking up in the mornings with pain in the lower back. This is because, for several hours you "locked" your knees and hips, thus the leg weights pulled the bones and muscles of the lower back out of their proper placement. The vertebra and lower back discs are thus burdened unnecessarily, resulting in that wake-up pain.
Belly Sleep. When you sleep with your face on the mattress and set to one side for breathing, your neck gets twisted in the process. This will also put a lot of weight on the fragile nerves from the skull to the upper spine. Those who sleep in this position awake amid a puddle of spit and convulsive neck muscles.
Side Sleep. Among these three, this position is the "safest", as far as back muscles and bones are concerned. Still, it's not safe from pain. Your body weight concentrated on the shoulders up to the neck can bring about severe pain and muscle spasms in the upper back, shoulders and neck.
Here are alternative ways of sleeping that, in union with yoga practice before bedtime, would send you to soundless slumberIn the meantime, the following positions, in conjunction with pre-bedtime Yoga, can grant you deep sleep with no more snoring:
You can revise the Side Sleep position with simple items and thus, guarantee ideal total body symmetry and avoid compression on the neck.
Put a rolled-up beach towel or cylindrical pillow a foot long and 8-9 inches round facing your pillow. This will help you maintain support for the cervical bones not to collapse and bow to the side and hold on to the neck the whole night.
You can also try sandwiching between two pillows to serve as a "hug pillow." This position gives your shoulder joints room and keeps the arm bone weight from gripping the brachial nerves under the collar bones.
You can keep the space between your hips no matter how much you move all night by sleeping with a light blanket or towel between your knees. Thus, you'll be able to avoid the lower back or hip bones falling out of its position. You also get to avoid bruising between your knees.
Be patient with the additional items with you in your bed, and getting used to the hug pillow or knee blanket. The sound sleep you'll be experiencing from then on will be all worth it.
How To Get A Good Night's Sleep With Yoga "instruments"
By: Linda Adams
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