By: Virginia Iversen, M.Ed
As the heightened activity of summer begins to quiet into the
steady rhythm of the fall season, you may find that you are busier than ever!
The fall is traditionally a time to begin a new school year, professional
training program and/or new projects at work. In addition to the
exhilaration of the crisp fall weather, new academic and professional training
programs offer the excitement of learning new information and skills. However,
these new endeavors also take time and energy.
With the waning days of sunlight and warmth in the temperate
Northeast, many Yogis and Yoginis find themselves struggling to fit into their
already busy schedules their new obligations while still finding time to enjoy
the final month or two of warm weather. For example, I often find that I am
rushing to go for a swim before the temperature falls when the autumnal sun
dips below the horizon by 7pm! Or I find that I am rushing to spend some time
at the beach before it is too cold to enjoy body surfing without a substantial
wetsuit. The pressure to enjoy the final days of summer warmth can lend itself
to higher levels of stress and anxiety.
As stress and anxiety levels increase, many Yoga practitioners
find it difficult to fall to sleep and to sleep deeply and restoratively. As we
all know from personal experience, if the quality of your sleep is optimal, you
will awaken refreshed and ready for a full day ahead of you. Practicing Yoga on
a regular basis will help you to release stress and lower your anxiety levels,
so that you are able to sleep more restoratively. Additionally, there are
specific Yoga poses that will help you to quiet your mind, release the busyness
of the day and melt away tension.
* Supported Balasana or Child’s Pose
Supported Child’s Pose is a quintessential Yoga posture for
easing into a restful sleep. This posture calms the mind as it relieves
fatigue, stress and anxiety. Supported Balasana gently releases tension in the
groin muscles, lower back and hips. It also relieves tension in the neck if it
is practiced in a supported fashion. Additionally, Supported Child’s Pose calms
down the flight or fight response that is often triggered by contending with
the busyness of the day.
As your stress melts away, you will be more likely to sleep
restfully, which will recharge your batteries for the day ahead of you. If you
are pregnant or have a neck or knee injury, the practice of Supported Balasana
should only be undertaken under the supervision of a certified Yoga instructor.
Balasana can be practiced at any point during a Yoga class or as a stand-alone
posture. Supported Balasana is often practiced just prior to Shavasana as part
of a sequence of finishing poses at the end of a Yoga class.
To practice Child’s Pose in a supported fashion, you will need a
Yoga bolster or a rolled blanket approximating the size of a bolster. If you
are practicing Supported Child’s Pose as one of the final poses in your Yoga class or session, it is also comforting to put on a pair of warm socks, so that
your feet don’t get cold. When you are ready to practice Supported Balasana,
place the Yoga bolster or rolled blanket lengthwise on your mat. Kneel on your
mat just behind the bolster with your knees comfortably far apart and the big
toes of each foot gently touching each other.
With an exhale, drape you upper body over the bolster. Position
yourself so that the bolster or blanket is supporting your entire torso and you
are able to rest your head on the bolster. Place your arms on either side of
the bolster with your palms flat on the floor just in front of the top of your
head. If you find it difficult to rest on your heels, place a small folded
towel or blanket between your calves and hamstrings for added support.
Feel
the weight of your body resting on the earth. Melt into the bolster with each
successive exhale. After a minute or two, turn your head the opposite direction
in order to release tension in the other side of your neck. Rest in Supported
Balasana for up to ten minutes. When you have completed your practice of Child’s
Pose, with your next inhale gently sit up and remove the Yoga bolster or
blanket. Pause for a moment or two to feel
the tranquility in your own being before continuing on with the remainder of your Yoga practice.
© Copyright – Aura Wellness Center – Publications Division
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4 comments:
Supported Child’s Pose is a quintessential Yoga posture for easing into a restful sleep. Thanks for this nice share.
There are specific Yoga poses that help us to quiet our mind, release the busyness of the day and melt away tension and it bring better sleeping.
Thank you for sharing this article. I'll surely do this since I have trouble sleeping.
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