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]]>Why Strength Alone Isn’t Enough
Strength is essential for joint stability and injury prevention, but on its own, it doesn’t go far. Without endurance, muscles fatigue quickly and leave joints unprotected.
Take the core muscles as an example. When strong, they maintain the natural curve of the lower back during lifting, shielding discs and facet joints. But if endurance is lacking, they tire within a few repetitions. The curve collapses, and the risk of injury rises.
Q. How Do We Build Endurance?
Endurance is gained through repetition and sustained effort.
- Strength & muscle mass: heavy loads + few repetitions.
- Endurance: moderate loads + many repetitions, or maintaining effort for longer.
Where Else Do We Need Both?
Beyond the lower back, strength and endurance protect multiple joints:
- Arms and hands: safeguard elbow and wrist.
- Shoulder stabilizers (scapula + rotator cuff): prevent shoulder injuries.
- Legs and feet: support knee and ankle — especially useful when walking on uneven ground.
- Pelvic muscles: provide hip stability.
The Caveat: Repetition Can Harm Too
While repetition builds endurance, poorly executed repetition damages joints. Pushing to end ranges of motion repeatedly can overstretch ligaments or trigger osteoarthritis — especially in naturally flexible bodies.
Example: Sun Salutations.
- Deep backbends without core stability make facet joints rub together. Repetition leads to inflammation, osteophyte formation (irregular bone growth), and restricted movement.
- In forward bends, forcing the femoral neck into the acetabulum can cause similar degeneration in the hips.
Building Strength + Endurance Safely
The key is controlled, repeated movements, with stability and alignment intact. Below are exercises to target key areas.
Shoulder Blades, Shoulders, and Arms
Trigger points (painful muscle knots) often develop where muscles are under constant tension. If we build more muscle mass, tension distributes across a larger volume, and trigger points are less likely to form. Endurance training helps those dysfunctional fibers finally relax.
-
Push-ups with knees bent
- Hands firm on the floor. Turn them at 45° towards each other to protect wrists (not shown in the photo).
- Keep pelvis and lower back in the same relative position (so don’t bend from the lower back).
- Inhale bend the elbows, exhale to extend. 15 times.
- When your arms tire, make the movement smaller, but try to complete the 15 reps.
- Finish in Child’s Pose.
-
The Vacuum Cleaner
- From Child’s Pose, extend arms forward.
- Breathe in, glide forward, keeping your nose at constant distance from the mat.
- Breathe out, returning to start.
Tip. If your arms and shoulders get tired, move less far forward, or don’t come that close to the floor. It’s important to move forward and backward with your nose at the same distance from the floor.
Core (for Lower Back Protection)
Strong and mobile core muscles maintain the natural curve of the lower back during lifting, protecting intervertebral discs and facet joints.
Here are two great exercises to work this area.
- Strengthening the Rectus Abdominis, the Obliques and the Transverse Abdominis
a. Supine, knees bent, support the head with your hands.
b. Lift head and shoulders from the floor by using the abdominals, not the arms. Breathe in.
c. Extend right leg, reach with left hand to right calf, left elbow moves towards the floor, breathe out.
d. Return to center, change support hand, breathe in.
e. Extend left leg, reach with right hand to left calf, right elbow moves towards the floor, breathe out.
f. Return to center, change support hand, breathe in.
Repeat 10 to 20 times.
- The Flying Dragon – strength, balance, and mobility
a. Come on all fours, neck in alignment with the back.
b. Shift weight to the right knee and without any change in the position of hips and pelvis, stretch the left leg backwards.
c. Shift weight to the left hand and stretch the right arm forward. Look towards your right hand.
d. Hold the position for 3 full breaths.
e. Shift weight to the left knee and without any change in the position of hips and pelvis, stretch the right leg backwards.
f. Shift weight to the right hand and stretch the left arm forward. Look towards your left hand.
d. Hold the position for 3 full breaths.
Repeat 2 times.
Enjoy!
⇓ What do you think? Please share your opinion in the comment box below ⇓
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]]>The post Why Yoga Teachers Worldwide are Embracing the BackMitra® appeared first on The BackMitra®.
]]>In this blog post, I’d like to shed some light on what made hundreds of yoga teachers worldwide decide to use this tool in their classes. The BackMitra® has become a favorite among yoga practitioners and instructors alike, and it’s not hard to see why. Let’s explore what the BackMitra® is, how it’s used, and why it’s worth considering for your yoga practice or teaching.
— What is the BackMitra®?
The BackMitra® is a simple yet innovative tool designed to improve posture, release tension, and strengthen the muscles along the spine. It is a lightweight, foam-based strip that offers gentle support to the spine and helps practitioners bring awareness to their posture and alignment.
Its design is deceptively simple, but its effectiveness lies in how it interacts with the body. By lying on the BackMitra® and following guided exercises, practitioners can:
- Release chronic tension in the upper back, shoulders, and neck.
- Improve spinal alignment and mobility.
- Enhance body awareness and breathing patterns.
- Promote rest and relaxation.
— How is the BackMitra® Used?
The BackMitra® is typically incorporated into yoga classes or personal practice in the following ways:
- Wind Down: When students arrive for a yoga class, their minds are often cluttered with thoughts from their day. Spending just five minutes lying on the BackMitra® helps activate the parasympathetic nervous system, calming the mind and body. This prepares students to be more focused and receptive during the class.
- Open-Up Exercises: Teachers use the BackMitra® to help students gently stretch and open specific areas of their spines, creating more mobility and relaxation before diving into more intense asanas.
- Posture Correction: By lying on the BackMitra®, students can experience a natural alignment of the spine and shoulders, improving their overall posture.
- Restorative Practices: It’s an excellent tool for restorative yoga; it activates the parasympathetic nervous system, which promotes deep relaxation and helps release long-held tension (See: The Power of the BackMitra® – Better Sleep and Less Stress).
- Targeted Therapy: Yoga teachers often use the BackMitra® to address specific issues such as back and neck pain, rotator cuff injuries, RSI/RMD/CANS complaints, Kyphosis, Scoliosis, among others.
— Why Should You Consider Using It in Your Yoga Classes?
The BackMitra® is more than just a prop; it’s a transformational tool that enhances the yoga experience for both teachers and students. Here are a few reasons why it’s worth incorporating:
- Accessibility: Suitable for all levels; from beginners to advanced practitioners, from flexible to less mobile body constitutions.
- Enhanced Alignment: Helps students understand and feel proper alignment in their bodies.
- Versatility: Can be used in various yoga styles, from Hatha and Vinyasa to Restorative and Yin Yoga. Combining it with Pilates is another great match.
- Improved Results: Teachers report that students often achieve breakthroughs in their practice when using the BackMitra®.
— What Do Students Say?
-- What Do Yoga Teachers Say?
Are you ready to experience the benefits of the BackMitra®? Give it a try and see the difference it can make in your yoga journey.
⇓ What do you think? Please share your opinion in the comment box below ⇓
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]]>The post BackMitra® Benefits: Stress Reduction and Better Sleep appeared first on The BackMitra®.
]]>In our fast-paced, stress-filled lives, achieving deep relaxation and quality sleep can feel like an elusive goal. Yet, the answer might be closer than you think. The BackMitra®, a simple yet highly effective tool, is gaining recognition for its ability to activate the parasympathetic nervous system, promoting relaxation, reducing stress, and making it easier to fall asleep. This post dives into the science behind the parasympathetic nervous system and how the BackMitra® supports your body’s natural ability to unwind and rest.
What Is the Parasympathetic Nervous System?
The parasympathetic nervous system (PNS) is one half of the autonomic nervous system, which governs involuntary bodily functions like heart rate, digestion, and respiration. Often referred to as the “rest-and-digest” system, the PNS counterbalances the “fight-or-flight” response of the sympathetic nervous system.
—— Image by BruceBlaus —–
When the PNS is activated, the body shifts into a state of calm and restoration. Key physiological changes include:
– A decrease in heart rate and blood pressure.
– Relaxation of the muscles.
– Stimulation of digestion and other restorative processes.
This state is essential for stress reduction and overall well-being. It also prepares the body for restorative sleep by calming the mind and releasing physical tension.
How the Parasympathetic Nervous System Aids in Stress Reduction and Sleep
Stress is often the result of an overactive sympathetic nervous system, which keeps the body in a heightened state of alertness. Over time, chronic stress can lead to a host of physical and mental health issues, including difficulty falling asleep and staying asleep.
By activating the PNS, the body moves out of this hyper-alert state and into a relaxed one. This shift reduces stress hormones like cortisol and promotes the production of neurotransmitters such as serotonin and melatonin, both of which are crucial for sleep regulation. When the PNS is active, the body is essentially signaling that it’s safe to rest, creating the ideal conditions for falling asleep easily and experiencing deep, restorative sleep.
Sympathetic and parasympathetic
The BackMitra® and the Parasympathetic Nervous System
The BackMitra® is a simple tool designed to gently release tension along the spine, shoulders, and back. While its primary purpose is to improve posture and relieve physical discomfort, one of its lesser-known benefits is its ability to activate the parasympathetic nervous system.
How Does It Work?
The BackMitra® facilitates PNS activation through a combination of mechanisms:
- Pressure and Proprioception
The BackMitra® applies gentle pressure along the spine, which stimulates mechanoreceptors in the skin and muscles. This stimulation sends signals to the brain that promote relaxation and reduce the body’s stress response. - Deep Breathing
When lying on the BackMitra®, the tool naturally encourages diaphragmatic (deep belly) breathing. Deep breathing is closely linked to PNS activation, as it slows the heart rate and signals the brain to shift into a state of calm. - Tension Release
The BackMitra® helps release tightness in key areas such as the thoracic spine and shoulders. Physical tension is often linked to emotional stress, and releasing it can trigger a relaxation response throughout the body. - Mind-Body Awareness
Using the BackMitra® requires you to be present and mindful of your body. This mindfulness aspect further supports PNS activation, as it shifts attention away from stressors and into the present moment.
Using the BackMitra® for Better Sleep
Incorporating the BackMitra® into your evening routine can be a game-changer for sleep quality. Here’s a simple guide to get started:
- Find a Quiet Space
Choose a calm, dimly lit area where you won’t be disturbed. - Lie on the BackMitra®
Place the BackMitra® along your spine, starting at the base of your shoulder blades. Lie down gently, allowing your body to adjust to the sensation. - Focus on Your Breathing
Close your eyes and take slow, deep breaths. Inhale deeply through your nose, letting your belly rise, and exhale slowly through your mouth. This helps amplify the PNS activation. - Stay for 10 Minutes
Spend 5–10 minutes in this position. Gradually, you’ll feel tension melting away, and your body will enter a state of deep relaxation. - Transition to Bed
After using the BackMitra®, head straight to bed to take full advantage of the relaxed state it has created.
Why the BackMitra® Works So Well
Its success lies in its simplicity. Unlike other relaxation tools or techniques, it requires minimal effort and is accessible to anyone. By combining physical relief with nervous system regulation, it offers a holistic approach to stress reduction and sleep improvement.
The BackMitra® is more than just a tool for physical alignment; it’s a gateway to relaxation and restorative sleep. By activating the parasympathetic nervous system, it helps you release stress, unwind, and prepare your body and mind for a good night’s rest. Try incorporating the BackMitra® into your evening routine and experience the profound benefits of deep relaxation for yourself.
Tell Us Your Experience!
Did you feel the calming effect while using the BackMitra®?
Did you sleep better?
⇓ Please let us know! Share your experience in the comment box below ⇓
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]]>The post A surprise was waiting during an episode of Bed & Breakfast! appeared first on The BackMitra®.
]]>And suddenly a well-known yoga tool passed by when I watched an episode of ‘Bed & Breakfast’!
Mariel Slotman, of Boerderij Yoga in Ravenswoud (The Netherlands), gave a yoga class to the Bed & Breakfast TV show participants who visited her AirBnb.
So nice! 🙂
From the TV series Bed & Breakfast, season 15, episode 5, Friesland, Groningen & Gelderland.
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]]>The post A BackMitra workshop by Leen Druppel appeared first on The BackMitra®.
]]>A great BackMitra workout video by Leen Druppel.
Duration: +/- 45 minutes.
The BackMitra is an efficient tool to strengthen your back, improve your posture and relax your back muscles.
Do these exercises for 10 to 15 minutes every day. Always start with a body scan, followed by only mobilizing back exercises and finish in savasana to increase your physical awareness. This is a strong motivator to keep up a regular practice.
Ask your doctor or physiotherapist for advice if you are unsure about doing these exercises. Training on the BackMitra never replaces medical treatment.
Are you ready to improve your posture? Order your BackMitra now!
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]]>The post An interesting meeting appeared first on The BackMitra®.
]]>I’d like to tell you about the meeting I had last week…
About two years ago I read the book Lower Back Pain, Hernia and Acute Lumbago by Jan Willem Elkhuizen and Menno Iprenburg and found it particularly enlightening on how damage to the intervertebral disc occurs and how this can eventually lead to a hernia.
Using a model of two vertebrae and an intervertebral disc, it became clear how the intervertebral disc functions exactly. You see that the crossed fibers direct the movements of the vertebrae: they function as a kind of three-dimensional cruciate ligaments. This fascinated me! I wanted to see this with my own eyes and contacted the authors to ask if I could order this model. The model turned out not to be ready yet for sale and to cut a long story short I decided after 2 years of waiting to make one myself.
I ordered a hernia model on Amazon and after taking it apart and tinkering for an afternoon with glue and colored strings I had what I wanted. Ah! So this is how vertebrae move relative to each other…
The result of my effort was there and I sent a photo to the authors of the book.
Two months later I was sitting at the dining table at Jan Willem Elkhuizen’s home and he showed me how the fibers (the strings) of the model slide over each other when the vertebrae move relative to each other. According to him, this insight has helped to understand how many back problems – and also a hernia – arise.
We discussed the shortcomings of my model and how we could improve it. He showed me models he once made himself; one of the knee joint showing how the cruciate ligaments control the movement of the joint and another of the control of movement of the atlas. Super interesting stuff!
As a present I brought him a BackMitra and pillow and showed him how to lie on it. He himself used a cut swimming roller for his back, but hey, this felt different!
“I have something for you too”, he said, and gave me a height-adjustable pillow and a long roll for a better sleeping position, which he sells through his webshop mikoala.com. I also received a copy of his book in Dutch and the English translation, the latter had just been published.
I drove away feeling like I was driving away from a friend. Arriving late at home, I immediately installed my new pillows in bed and in the morning I woke up with a wonderfully relaxed neck and lower back. Wow!
Yesterday Jan Willem sent me an app: “My wife and I are big fans of the BackMitra!”
I thought I’d share this with you…
Best regards,
Guy Hamaekers
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]]>The post The benefits of good posture appeared first on The BackMitra®.
]]>The video above is created by the Turkish Physiotherapist Murat Dalkilinç
In the animation, Murat Dalkilinç illustrates the consequences of bad posture – especially in these times of our computers and mobile phones. We would do well to remind ourselves on a regular basis to keep our head up and our back straight!
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]]>The post DOING DRUGS IN THE DENTAL OFFICE! appeared first on The BackMitra®.
]]>– The BackMitra helps dentists to cope with pain –
Dealing with the demands of the dental profession often takes a toll on practitioners and their staff, in the form of pain, acute or chronic, associated with an awkward physical posture and mental/emotional stress. Both accumulate over time, starting during university training and increasing over the years of professional practice.
Long hours at the workplace, demanding surgical procedures performed in a very limited and often inaccessible space (the oral cavity), dealing with the fear and emotional response of patients with their different personalities, plus demanding administrative duties often lead to pain medication intake on a constant basis and/or to alcohol or other drug utilization (1,2,3). Sometimes early retirement is unavoidable.
Statistical information provides us with a glimpse of the problem. A recent literature review and meta-analysis using several databases (Medline, CINAHL, LIVIVO, Science Direct, PubMed and Web of Science) reported a total of 41 studies of which 30 met the criteria for a meta-analysis [4].
Prevalence rates of pain and musculoskeletal diseases among dental professionals ranged from 10.8% to 97.9%. The neck was the body region affected most often (58.5% – 95% CI = 46.0 – 71.0), followed by lower back (56.4% – 95% CI = 46.1 – 66.8), the shoulders (43.1% – 95% CI = 30.7 – 55.5) and the upper back (41.1% – 95% CI = 32.3 – 49.9). Apart from the neck, upper and lower back pain was reported also in the buttocks, hips and knees.
The identified risk factors included an awkward working posture, high number of treated patients, administrative work, vibration and repetition of movement. It was concluded that musculoskeletal diseases (from here on MSKD) and pain are a significant health burden for dental professionals. The study showed high prevalence rates for several body regions and concluded that suitable interventions for preventing MSKD and pain among dental professionals are needed (4). Let’s not forget about their auxiliary staff as well.
Work related disorders seem to have a major detrimental effect on daily activities other than work, especially among those professionals with patient contact more than 30 hours per week. Affecting activities such as sports, shopping, cooking or other home duties. At least 40% of respondents had to go on sick leave, 23% had to reduce their working hours and 39% had to seek some treatment for pain. Furthermore, some felt unhappy and “low” after working hours were finished and felt that this affected their care of patients. Other studies report sickness absence, changing the work setting and even claiming compensation as the outcome for work related MSKD.
So can anything be done to avoid the deleterious effects of doing nothing or resorting to painkillers, alcohol or drugs? Furthermore is it possible to enjoy a pain free body while still practicing dentistry?
The answer is definitely yes!
Introducing restorative yoga with a BackMitra is a desirable and effective intervention since the practice aims at relaxing body and mind. A daily practice with the BackMitra cultivates gentle body movement, use of breathing exercises and the development of mindful attention in a pretty scientific and methodic way that will allow the practitioner to trigger a more predominant residence in the parasympathetic nervous system (as opposed to the sympathetic nervous system which means the fight or flight response mode). Living in a relaxed but alert/clear mind mode may even lead to better decision making during dental practice. A compassionate state of being as cultured in yoga may lead to doing more for the patients, instead of to the patients. And last but not least, living in a less painful mode both physical and mental will provide us with the opportunity to enjoy a more productive, healthy, prolonged and happy professional life.
I started dental school forty-five years ago. Since then dentistry became my passion. Everything was going nice and smoothly until the first signs of discomfort started to appear. So I took some non-steroidal anti-inflammatory drug (NSAID) or found a good massage while visiting a spa in some of the beautiful resorts in Mexico. A practice of Tae Kwon Do provided enough bodily movement and playful distraction for two hours every day. This worked out up to my late forties and mid-fifties, but at some point I decided to stop this practice, because lesions and routine accumulated.
I became a “couch potato” for two years and the result was a rigid body with very little range of movement. All sorts of pain, very much like the ones mentioned in the statistics section of this paper, plagued my body on a daily basis. Since for medical reasons I cannot take any form of NSAID, the option was acupuncture and the chiropractor’s office. These options took a lot of time in waiting rooms plus the bills.
One day my wife, who had already a yoga practice, out of compassion took home a little strip of foam – a BackMitra. “Give it a try”, she said and showed me some basic movements with the BackMitra placed on my dorsal spine area. The initial pain in my back was so acute that after two minutes I had enough and I was screaming in bad language!
My wife registered for the end of the year yoga retreat at Solstice Yoga Center with Brigitte Longueville. I said, “OK you yoga, me beer at the beach!” When you are done with the yoga we meet and enjoy the beautiful beaches of Oaxaca. Once in Oaxaca I was introduced to Brigitte and I asked her if I could join the group for the early meditation session. She kindly allowed me to stay for the first day of postures as well. Rigidity in my body was such, that Brigitte designated an assistant to kindly help me through the day… Then the second day and I discovered “Yea! This is where I belong!” I loved the breathing exercises, the sitting meditation, the gentle poses. After five days the retreat came to its end and from then on I started regular yoga practice with the BackMitra and ‘Restorative Alignment’, the method developed by Brigitte. Of course I tried almost every other yoga style that came on my path, but always discovered that Restorative Alignment with the BackMitra was the most beautiful and suiting to my body. Pain gradually faded away and recovered the original grip in my hands, working pain free became a blessing.
Some days at the office are harder than others, so for those occasions I keep a BackMitra at my office and after a two or three hour prosthodontic procedure, I go to the back room, lie on the BackMitra and breathe. Five or ten minutes of mindful movement with the BackMitra get me ready for the next patient. This has become an occupational hygiene routine that I share with all my staff either at the clinical or the administrative area.
I sincerely wish young dental students and professionals to become aware of this tool – the BackMitra – early in their professional lives.
May they implement their yoga practice with the BackMitra.
May they be free of physical and mental pain and may they enjoy long and happy professional lives that in turn provide many patients with lasting oral health.For older professionals who did not have this information early enough in life and have suffered from chronic pain and stress, may they be able to implement their yoga practice with the BackMitra and recover a state of well being.
May they be happy and free of pain and enjoy fully the later phases of life without the side effects brought by the nature of dental practice.Light and Peace!
Author:
Dr. Eduardo Izaguirre Fernandez
Querétaro, Mexico
[1] Keena G.A., Wood M.D.
The Prevalence of Alcohol, Cigarette and Illicit Drug Use and Problems Among Dentists
J. Am Dent Assoc 2005; 136(7):1023-1032
[2] Curtis E.K.
When Dentists Do Drugs: A Prescription For Prevention
AGD Impact 2010; 38(3) : 24-28
[3] Baldwin JN, Scott D.M., Agrawal S., Bartek J.K., Davis-Hall R.E., Reardon T.P., De Simone E.M.
2nd Assessment of Alcohol and other Drug Use Behaviors in Health Professions Students
Substance Abuse 2006, 27 (3): 27-37
[4] Lietz J., Kozak A., Nienhaus A.
Prevalence and Occupational Risk Factors of Musculoskeletal Diseases and Pain Among Dental Professionals in Western Countries: A Systematic Literature Review and Meta-analysis
2018 Dec. doi 10.1371 / Journal. pone. 0208628, 2018
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]]>The post 5 Ways Yoga Helps with Anxiety appeared first on The BackMitra®.
]]>If you want to conquer the anxiety of life…
live in the moment; live in the breath.” – Amit Ray
One out of four Americans will experience an anxiety disorder at some point during their lives. Such disorders are sometimes accompanied by panic attacks – intense feelings of panic that often come out of nowhere. Panic attacks can include a pounding heart, sudden sweating, dizziness, and shallow breathing. Living with anxiety and panic attacks is difficult, but there are a variety of techniques that can help to ease symptoms. Yoga is an excellent way to reduce anxiety (and stress). Here are five ways that yoga helps with anxiety.
- Yoga forces you to focus on your breathing.
When someone has an anxiety attack, they make short, shallow breaths. This can actually make a panic attack worse because this type of breathing can cause a lightheaded, faint feeling. The most important aspect of yoga is focusing on the breath. When you’re feeling tired or a pose is particularly difficult, focusing on taking deep, slow breaths makes all the difference.
Training yourself to follow your breathing during yoga class is a useful skill that can be applied to other areas of life. Whenever you’re feeling anxious or stressed, remember to take deep, slow breaths until you start to feel more relaxed.
- Exercise gives you endorphins.
Like other forms of exercise, yoga gives you endorphins. Endorphins are neurotransmitters in the brain that have been shown to improve mood, reduce symptoms of depression, and relieve stress and anxiety. Endorphins are essentially an all-natural antidepressant. Additionally, flexibility and strength gained from yoga can help to prevent injuries and reduce chronic pain. Who isn’t happier when they aren’t in pain all the time?
- Yoga reduces muscle tension.
When we’re feeling anxious or stressed, we often tighten certain areas of our bodies without even realizing it. Prolonged stress or anxiety can lead to pain and muscle tension in the back, head, neck, shoulders, and other areas. Yoga helps relieve muscle tension by strengthening, lengthening, and relaxing sore muscles. Over time, yoga can also improve posture, which aids in reducing muscle tension.
- Yoga is hard.
Yoga is challenging – even if you’re a more experienced yogi, you will probably have certain poses that are still tough for you. Engaging in something that is challenging – and sticking with it even when it’s hard – will give you more confidence and faith in yourself.
During a particularly tough pose, an instructor may say “This is probably getting pretty uncomfortable. Breathe through it. Just breathe.” This is a good metaphor for life with anxiety. When you’re feeling uncomfortable, accept the discomfort. You have survived feeling uncomfortably anxious before, and you will get through it again. Accept the discomfort instead of trying to fight it. Breathe.
- Yoga classes emphasize community and faith.
When you’re suffering from anxiety, you may feel like no one else “gets” it. This can lead to feelings of isolation and loneliness. Yoga classes can be a way to meet new people and develop a sense of community. During the resting poses, instructors often offer suggestions for relaxing and being more present. They tend to emphasize finding peace and strength within yourself or a higher power. Having faith in something greater than yourself can be helpful when trying to cope with anxiety.
A Final Note
Yoga is one of the most effective ways to reduce anxiety and stress. Yoga can help you to focus on your breathing, release endorphins, relieve muscle tension, gain confidence, and be a part of a community. If you haven’t tried yoga before, I highly encourage you to try it out!
————————
Editor’s note: This is a guest post by Jen Hayes, a frugal lifestyle blogger and freelance writer.
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]]>Sleep is the golden chain that binds health and our bodies together – Thomas Dekker
Sleep is the best meditation – Dalai Lama
How yoga can help you unwind?
A very common cause of sleeping disorders is stress. Stress prevents the body and the mind from relaxing and keeps thousands of people awake at night. And this is where yoga can make the difference. A gentle, restorative yoga practice can help to calm down the mind and to release physical tension. This type of yoga practice activates the parasympathetic nervous system or the bodies “rest-and-digest” system, which helps to counteract physical and mental stress.
Below you can find five yoga poses to help relieve tension in the body and the mind. Ideally they are practiced one hour to 30 minutes before going to sleep, or you can even do them in bed. They are easy poses to be held three to five minutes for maximum effect.
- Savasana – Corpse Pose
Savasana or Corpse Pose is a very beneficial pose to calm down the mind and to relieve stress. It is commonly the starting and ending pose of any yoga practice.
- Lie down on your back
- Feet are mat width apart, toes dropping out
- Arms are relaxed by your side, palms facing up
- Shoulders are away from the ears, relaxing on the mat
- Back of the neck is long, chin slightly tucked in
People with lower back pain might like to place a cushion under their knees to relieve tension in the lower back. If you feel tension in the neck you can also place a blanket or a low cushion under the head to keep the back of the neck long. As you lie in this pose, bring your focus to your breath, observing each inhalation and exhalation. Feel the expansion of your belly as you inhale and observe your belly relax as you exhale.
- Anuloma Viloma – Alternate Nostril Breathing
Anulom Vilom or Alternate Nostril Breathing is an excellent breathing exercise to balance the right and left side of the brain and to calm down your thoughts.
- Sit in a comfortable position
- Place your left hand in Chin Mudra (tip of the thumb and index finger touching)
- Place your right hand in Vishnu Mudra (bending the index and middle finger)
- Place your right thumb on your right nostril and breathe in through your left nostril for four counts
- Close both nostrils using your right thumb and your right ring finger and little finger and hold your breath for eight counts
- Release your thumb and breathe out through your right nostril for eight counts
- Breathe in again through your right nostril for four counts
- Close both nostrils using your right thumb and your right ring finger and little finger and hold your breath for eight counts
- Breathe out through your left nostril for eight counts
This is one round. Continue this breathing exercise for five minutes. Once you feel comfortable with this ratio, you can hold your breath for 16 counts. While practicing Anulom Vilom, keep your focus on your breath, following each movement of your breath. This breathing exercise activates the parasympathetic nervous system, slows down the breath and the heart beat. Because you breathe in and out separately through each nostril for the same count, both hemispheres receive an equal amount of oxygen. The hemispheres are balanced and the mind is calmed down.
- Shashankasana – Child’s Pose
The following pose in this sequence for a good night sleep is Child’s Pose or Shashankasana (also called Balasana).
- Sit on your knees in Diamond Pose, back straight
- Keep your hips on your ankles and bend forward until your forehead touches the floor
- Arms are relaxed by your side, palms of the hands facing up
When you are in this pose the hips should be resting on your heels and the head should be resting on the floor. If this is difficult you can make two fists and place your forehead on your fists or place your forehead on a cushion. If required you can also open the knees apart or place a cushion in between your hips and heels. Make sure you feel comfortable. With each exhalation let go of any tension in your body.
- Supta Baddhakonasana – Lying Butterfly Pose
Baddhakon asana is a very good yoga pose to increase hip flexibility. It is said that emotions such as tension, stress, anger, etc. are stored in the pelvis. By working on hip flexibility, the tensions in the hip joint and as a consequence also emotional tensions are relieved.
- Place the souls of your feet together and let your knees drop out
- Gently lean back and lie down on your back, keeping the souls of your feet together
- Arms are relaxed by your side, palms facing up
If you can’t lie down completely on your back, you can use a bolster and lie on the bolster. Make sure your head and back are properly supported. If you feel tension in your knees you can place a cushion under your thighs to reduce the tension in the knees. Once you are comfortably in the pose, bring your focus to your pelvis. Use each exhalation to release the tension in your hip joints, and try to relax completely.
- Legs-up-the-wall pose
The legs-up-the-wall pose is a very gentle inversion which improves blood circulation in your lower limbs. It is a very relaxing pose after a long day of standing on your feet.
- Lie down on your back, hips touching the wall
- Place your legs straight against the wall so your legs and upper body form a 90 degree angle
- You can keep your legs together or open your legs wide for an extra stretch of the inner thighs
- You can place your hands on your belly or relax your arms by your side, palms facing up
Tips and tricks for optimal sleep
Sleeping disorders can also be caused by improper sleeping habits or routines before sleeping. The activities you do prior to going to bed as well as the environment have a very big effect on your sleeping pattern. Therefore it is advisable to develop a regular, relaxing bedtime routine. This informs your body that it is almost bed time and gives it the chance to prepare. Here are some do’s and don’ts which might help you for a good night sleep:
- Avoid watching TV or using the computer right before going to bed
- Avoid coffee, chocolate or any other stimulating substance in the evening
- Keep negative emotions such as worry and stress outside the bedroom
- Avoid taking naps during the day
- Avoid heavy workouts close to your bedtime
- Take out 7-9 hours of sleeping time
- Make your bedroom a cool, dark and quiet space
- Use your bedroom for sleeping and relaxing only
- Keep a notebook nearby to write down ideas and reminders for the next day
Developing a bedtime routine is very important to help you deal with insomnia for many reasons. It helps to calm the mind before bed, and it helps to condition your body and your mind in realizing that it is almost time to go to sleep. The yoga sequence in this article is a very gentle sequence suited for people of all ages and of all practice levels. You can play some relaxing background music and if you like you can also use some essential oils such as lavender to stimulate a relaxing and calming atmosphere. While practicing these yoga poses, avoid getting distracted with thoughts by bringing your focus to your breath, using each exhalation to release any tension.
Enjoy the relaxing yoga poses and… Sweet dreams!
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Editor’s note: This is a guest post by Yogi Ram, a renowned Yoga and philosophy teacher from India. He is the founding director of the Arhanta Yoga Ashrams in India and The Netherlands.
The post 5 Relaxing Yoga Exercises for a Good Night Sleep appeared first on The BackMitra®.
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