Exercises for insomnia
Better sleep
Two practices to help you sleep…
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| 2-to-1 breathing | |
This breathing pattern relaxes the body by subtly stimulating the parasympathetic nervous system, thereby inducing a state of relaxation.
As you lie in bed, gently slow down the rate of exhalation until you exhale for twice as long as you inhale. You can coax a longer exhalation by contracting the abdomen slightly.
Don’t try to fill or empty or empty the lungs completely – you are simply changing the rhythm of your breath.
In the beginning it may help to count to six on the exhalation and three on the inhalation, or four on the exhalation and two on the inhalation (or any other 2-to –1 ratio you find comfortable).
Focus on the smoothness and evenness of your breath, gradually eliminating any jerks and pauses.
| Counting Breaths |
Using the effortless 2-to-1 pattern described above, lie in bed and pay close attention to you breath. It should flow smoothly, evenly, and continuously. When the pattern is well established, take:
Very few people complete this exercise. Sweet dreams!
Phil Aston / Yoga at Work
Email or call 01736-719342
Phil Aston is Director and founder of Yoga at Work holds a
full teaching diploma with the British Wheel of Yoga (recognised by the UK
Government as the governing body for yoga in the
He is also in demand for his life coaching sessions and many high profile clients have found Phil's unique style of teaching and humour perfect for their busy lifestyles.
Client feedback
You've been a sensitive and calming yoga teacher, and have helped me incorporate yoga into my everyday life. Yoga has helped rid me of backache, encourage me to exercise & eat well, and manage stress & emotional/physical pain. Your practical emphasis has kept me at it, and you've succeeded in removing damaging competitive elements which can reduce confidence. I used to feel embarrassed to exercise as I felt unfit, but your classes made me feel comfortable with my ability, which has extended to other areas of my life. Lucinda
Phil teaches yoga with a rare perception:- how to translate yoga from its
eastern culture to our western acceptability’s, without compromise.
eg, how to use yoga as a tool in life to attain union within mind, body and
spirit.
This he achieves in his grounded, compassionate manner, always tinged with his
self-effacing sense of Humour.
I have been looking for the right yoga teacher for 8 years and the fact that I
have traveled 70 miles for a 1.5 hour lesson each week must tell you that this
man is worth checking out – you won’t regret it!
Carol W
I only started yoga classes with you in January, but it has made such a
difference in my life. My original aim was to use yoga for stress
management and to help a frozen shoulder and, six months later, I have full use
of my shoulder and understand more the use of the breath to help with stress.
I am sorry you are no longer going to be teaching me yoga, but thanks to you I
fully intend to keep it up. I will see you in September as I will be
coming to
Pam
Thank you for making yoga such an enjoyable experience.
Rosemary
I attended my first yoga class with yoga teacher Phil Aston over a year and a half ago and I have learnt so much in that time, developing myself both physically and mentally. Thank you for your enthusiasm and inspiration.
Liz
I would just like to say how much I have enjoyed taking part in your yoga classes..the way you invariably link each week to issues/problems/challenges in everyday life is particularly effective and helps to bring more meaning to 'yoga in practice' Best wishes
Graham
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Always consult your doctor before undertaking any exercise program.