For about a billion years, I have done a 20 minute yoga practice before bed.
When I don't do this, I feel it in my body-- unfortunately at about 1am.
I wake up with energy laying in my back, wanting to move my legs, my body. My mind wanders during this time and I have a hard time turning thoughts off. Needless to say, this is not enjoyable in the middle of the night. Since I have started working full time a few years ago, I find myself skipping this practice occasional. Again, not a good idea, because often when it is skipped is when I need it the absolute most...busy days, overflowed with scheduling, that leaves me mentally drained.
When I do these simple asana's, then my sleep is vastly improved. I stay in each pose for about 2-5 minutes. I generally let my mind wander, letting go of the day and observing what is showing up on my nighttime mat. Things that I need to let go of before bed, so they don't want to chat in the middle of the night.
Enjoy. Om.
Uttasana
Upavista Konasana
Tarasana
Savangasana (with variations)
Chakrasana (with leg variations)
Savasana
A friend I bellydance with has had back issues for a few months now. We attended
a bellydance workshop in the fall when she had just begun having sciatica pain. She stands on her feet
most of the day as a dental assistant and is the mom of three younger girls. She's a busy
woman with a busy family, attempting to give herself the gift of dance--which is creating
more pain on some occasions. With a pleading look in her eyes, she approached me last week after class to come up with some stretches for her--with hopes of relieving pain. She's been
going to physical therapy and is getting an MRI, but desires a livable approach to
what she's going through. I sent this to her this week and thought it may be helpful to
others. If you have suggestions, feel free to comment.
Om.
Start by sitting quietly for a few minutes and check in with your breathing and yourself. Middle back pain is associated with not feeling supported. Cultivate a positive intention to see yourself supported emotionally, physically, spiritually and intellectually--releasing any judgement that may arise.
1. Childs Pose
2. Cat/Cow
3. Gentle Sun Salutations
The poses linked below by Sadie Nardini on Gaiam are a good stretch. Notice that she talks about not over developing belly muscles.
http://blog.gaiam.com/blog/top-6-yoga-poses-for-back-pain-slideshow/
In the end, finish by lying on your back doing gentle twist with your knees to both sides to relieve any tension to the lower back. If it bothers your back though, do not twist. Legs up the wall or supported up on the couch, also is a good back release.
End with a few minutes of relaxation.
Try to do this a few times a week. Play with the timing, you may discover stretching before bed helps you sleep better.
