Can You Practice Yoga in Your Sleep?

By Sangeetha Saran, CYT 500

Did you know that yogic practices can help you get a restful night's sleep? It can almost be said that you are practicing yoga in your sleep because yogic methods aid in changing your sleep patterns. You might notice that you currently wake up through the night or just wake up feeling like you haven't slept at all. This can leave your mind and body tired, which affects your productivity for the entire day. So, what yogic methods are best to include in your bedtime routine to ensure a restful night?

Soothing Yogic Poses

The lotus pose with deep breathing focuses on breathing in and out completely. Using this breathing technique helps to calm the mind and body and stabilizes and strengthens the nervous system.

Although it sounds energizing, the hero pose is very calming because it requires you to sit in a position that stimulates pressure points on the tops of your feet that promote overall relaxation.

The standing forward bend can help to relieve tension in your head and neck. It can alleviate tension headaches. Your stress will dissipate as the tension leaves your body with this pose.

The cat-cow pose is great for stretching the back muscles as it requires you to extend and relax the spine. Proper breathing is essential in executing this pose correctly. Stretching your back muscles will result in a deeper sleep.

The plow pose focuses on deep abdominal breathing. With this pose, the focus of your weight is in the center of your back, below your shoulders. This is an important pressure point that can aid in deeper breathing and can be soothing.

The reclined spinal twist compresses the spleen which is responsible for digestion of food and also of daily events that take place in your life. You will get a better night's rest if digestion is working optimally. Digestion of recent events will help you clear your mind, preventing your thoughts from racing at bedtime.

The corpse pose is used to end any yoga class and is a great way to end your day. This pose helps to relax the upper back and spine. Most people have a lot of tension in the upper back. This pose helps to relieve that tension and also encourages breathing naturally which has a calming effect.

If you suffer from insomnia or sleep problems, consider practicing yoga before bed. Make a nightly routine and stick with it. You will see your sleep patterns improve and you will be glad you incorporated yogic methods into your bedtime routine!

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Yoga Instructor Ethics: Staying True To The Truth Of Yoga

By Faye Martins

While there isn't a universal written code for yoga instructor ethics, there are a basic set of moral guidelines that yoga teachers strive to adhere to. Most of them align with the eight limbs of yoga, which are basic principles that all yogis try to stick with in order to lead a full and meaningful life, but there are certainly other ethical standards yoga instructors try to achieve.

Yama

This limb focuses on the ethical standards and integrity of a yogi. This is where they will focus on the golden rule ("do unto others as you would have done unto you"). It is also about leading a life that's nonviolent (to oneself and to others) and filled with honesty.

Niyama

This second limb observes spirituality, and a lot of people often get confused and think that this means they have to attend religious ceremonies to practice this limb. However, experts say that spirituality in regards to the limbs of yoga is merely maintaining a semblance of spirituality. This can include taking a walk at sunset or developing a daily meditation routine. Another part of niyama is to maintain cleanliness. Some people interpret this as personal hygiene, others view it as keeping their living space clean. Some even view this as living "clean" with a good diet and plenty of exercise.

Asana

The postures practiced in yoga remind people that the body is a temple to the spirit, and the spirit is what guides us in life. The body must be given special care and discipline in order to cultivate and grow the spirit. The strength and discipline that the asanas give the body are what allow the spirit to settle into meditation.  

Continuing Education

Yoga teachers admit that while they instruct others, they themselves are merely students, too. A good instructor will acknowledge that there is no time in their yoga practice where they aren't still learning. Whether it's improving their asanas or striving to live a life in a yogic manner, there is always room for improvement. The moment a teacher thinks they aren't a student any longer, they've lost sight of what yoga is truly about.

Maintain Professionalism

While teachers can be playful in and out of class, it's important that they maintain professional decorum both in and out of the classroom. There's nothing more detrimental to their yogic way of life than having a student see them outside of class acting unruly, rude, or reckless in public. While their life outside of the studio is their own, it's expected that someone living as a yogi won't need to quell any bad behaviors outside of class.

Practice Tolerance

Instructors should expect to teach and display tolerance towards other yoga teachers, types of yoga, and schools. A Hatha teacher, for example, may not agree with the Iyengar school of teaching, but they respect it and acknowledge that it does suit other students and instructors. If they need to provide criticism in any way, it should always be factual and not personal.

Yoga teachers are generally naturally ethical and moral, and that may be why there's no set code for a yoga instructor to adhere to. However, with a precedent set for ethical behavior, it's important to be aware of yoga instructor ethics and ensure all instructors are staying true to them.

Faye Martins, is a Yoga teacher and a graduate of the Yoga teacher training program at: Aura Wellness Center in, Attleboro, MA. 

Can Yoga Help at Risk Neighborhoods

By Faye Martins

In North America, Europe, and Australia, the stereotypical yoga practitioner is a white middle-class person. They typically have the income required to purchase memberships at a studio or gym, roll out fancy mats, and don the latest in athletic gear. This stereotype does not address the benefits that the practice can have on people that fall outside of our view of the archetypal practitioner.

Yogic practices can have a positive effect on at-risk communities. In areas where there is a large probability that students will drop out of school, go to prison, contract an infectious disease, and face unemployment, using yogic philosophies as a solution to socio-economic issues may seem improbable.

Programs such as "I Grow Chicago" in the South Side neighborhood of Englewood show the promise that yoga can have on at-risk communities. Living in a troubled community is stressful. Asana and pranayama provide an escape for community members. Similar programs, such as the Urban Lotus Project in Reno, Nevada bring yoga to youth centers.

Yoga and meditation have also made their way into schools. Robert W. Coleman Elementary in Baltimore, MD employs the Holistic Me after school program, and they have recently received attention for replacing detention with meditation. Mindfulness practices are having visible effects in the school. Teachers reported that students are better able to self-regulate their behavior, and the school boasted zero suspensions and increased attendance last year. Planting the seeds of a yogic mindset early in a child's life can influence how they make decisions as they grow.

The importance of providing access to yogic practices has been recognized across the spectrum of at-risk communities. The Prison Yoga Project offers yoga to incarcerated individuals as a way to help them move beyond trauma and live in the present. It is this presence and connection to their own humanity and the humanity of others that can serve as a means of healing. The hope is that this project and ones like it will calm inmates dealing with the stresses of the prison environment and reduce recidivism rates. When the incarcerated return to their neighborhoods, they will be able to use yogic practices to stay out of trouble.

Asana practices and meditation can help everyone in an at-risk neighborhood, from children to adults mired in the struggle to those imprisoned. Ensuring that at-risk neighborhoods have access to these teachings could be a catalyst for positive change.

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Yoga and the Power of Healthy Sleep Patterns

By Faye Martins

The importance of a good night's sleep cannot be stressed enough. Your body uses this restful period to repair itself on a cellular level. You should wake up each day feeling refreshed and ready for the day. However, if you are unable to sleep, you will notice that you feel tired and your mind isn't as sharp as it should be. 

If you have the goal of getting well-rested through the night, chances are that you can develop a routine before bedtime to help you in reaching that goal. Incorporating yogic practices into your bedtime routine can help you wind down and relax. Read on to find out which asana practices are best for a peaceful slumber.

Yoga Stretches

The Forward Bend stretches the back muscles. By increasing blood supply, it also stimulates the nervous system. It also increases the flexibility of the spine.

If your mind is constantly racing, you might want to try the Cat and Cow Stretch. It helps blood circulation and relaxes the mind. It also is beneficial because it massages the digestive organs and improves digestion, contributing to a restful night. This stretch also contributes to the spine's flexibility.

The Child Pose is a calming stretch for the back which, in turn, calms the nervous system helping you get quality sleep.

If you spend hours on your feet you might want to try the Butterfly Pose. It allows you to remove the stress caused from long periods of standing or walking. You will be able to rest much easier if you aren't suffering the effects of being on your feet all day.

Asana Practice

Legs Up the Wall Pose has several benefits. It can relieve a mild headache and calm the mind. It is also a great pose for relieving tired legs and feet, and increases blood supply to the brain.

The Corpse Pose, which requires you lie down, after meals helps relax your entire system.

Pranayama Practice

Pranayama or breathing techniques are beneficial in preparing you for sleep. Such breathing exercises harmonizes the body, mind, and spirit. They clear blocked energy channels and boosts the immune system which aid in helping you get the rest your body needs.

Sleep experts agree that you should develop a bedtime routine to signal to your body that it is time for sleep. Therefore, including the aforementioned yogic methods into your bedtime routine will instantly relax you and prepare you for a good night's sleep.

The Yogic Mindset for Healthy Sleeping

How can yoga help you to have healthier sleeping patterns? It is essential for you to have restful sleep at night to feel good physically and mentally the next day. Unfortunately, many individuals have sleep disorders that make it difficult to begin sleeping or to remain asleep throughout the night. Fortunately, with yogic practices, you can enjoy peaceful sleep that helps you to feel fantastic on a daily basis. Most individuals know that mild stretching exercise is an excellent way to regulate the body’s circadian rhythms in order to get to sleep quickly without tossing for hours on a bed.

A Soothing Yoga Routine Can Relax Your Body and Mind

Yogic practices include meditating while sitting in a lotus pose in order to increase inner peace or using stretching asana poses to release muscle tension. At the end of a stressful day, you might have a headache that makes it impossible for you to relax, but if you have a soothing yoga routine, then you can go to sleep quicker. Avoid performing strenuous yoga poses before going to bed because you do not want to increase your energy levels. Select slow and gentle movements to eliminate stress to help you sleep better.

What Yoga Poses Are Good for a Nighttime Routine?

When you create a nighttime yoga routine, select some of these relaxing and stretching poses to reduce insomnia and sleep disruptions:

• Cat pose

• Cow face pose

• Downward dog pose

• Hero pose

• Big toe pose

• Child’s pose

• Supine leg stretch

• Cobra

• Mountain pose

• Upward hands pose

If you can have a routine that ends in the lotus pose, then you are ready to begin meditating before going to bed for the night. Ideally, your nighttime yoga routine will last approximately 15 minutes, making it easy to perform each evening.

Last Meal Before Bedtime

Yogic methodology includes additional practices that are designed to improve your overall well-being. If you are embracing all of the recommended yoga practices, then you might want to avoid eating food that is hard to digest. Your daily diet will include consuming highly nutritious vegetables and whole-grain foods such as brown rice. When you come home after a long day, instead of eating a big heavy meal, you could select a whole-grain bread sandwich that has sliced vegetables and a piece of fresh fruit on the side. By eating easily digestible foods, your sleeping patterns will improve. Allowing one's self time to digest will also help create healthy sleep patterns.

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