By Jo Pinter
Yoga is a holistic practice that offers a range of benefits for both mind and body. Regular yoga practice can help to promote physical health, mental wellbeing, and emotional balance. For women 'of a certain age', yoga can be an especially valuable tool for managing the physical and emotional changes associated with this phase of life.
If you're feeling tired or fatigued then certain yoga poses and breathing techniques can help to boost energy levels and promote alertness. Restorative and Yin yoga are both gentle, slow-paced styles of yoga that emphasize relaxation and introspection. These practices are designed to promote deep relaxation and help the body release tension and stress. By incorporating Restorative and Yin poses into your regular yoga practice you can create a sense of calm and ease that can help you fall asleep more easily and improve the quality of your sleep.
One pose that can be especially helpful for promoting sleep is the Caterpillar, also known as Paschimottanasana. Caterpillar is a Yin yoga pose that can help promote sleep by releasing tension in the body and calming the mind.
Here's how to do it: Sit on the floor with your legs straight out in front of you. Place a bolster, rolled up towels or blankets on your legs and take a deep breath in, lengthening your spine. Exhale and slowly fold forward over your legs allowing your hands to rest wherever feels comfortable. You can place them on your shins, ankles, or feet. Keep your neck and shoulders relaxed and allow your head to hang down to rest on your props. Stay in the pose for up to 5 minutes breathing deeply and allowing your body to relax. Caterpillar pose helps to calm the nervous system and reduce stress and anxiety making it easier to fall asleep and stay asleep. It also stretches the hamstrings and lower back to help alleviate tension and pain that may interfere with sleep. If you have tight hamstrings or lower back pain you may want to use props like a folded blanket or bolster under your knees to make the pose more comfortable. With regular practice Caterpillar pose can become a valuable tool in promoting restful, rejuvenating sleep.
It is worth noting that being inflexible does not make a difference when it comes to practicing yoga. These practices are accessible to all levels of experience and ability and can be adapted to suit individual needs and limitations.
Attending our Wellness and Pamper Retreat in Ubud, 2-9 September 2023, is a great way to explore the benefits of yoga and other holistic wellness practices. The retreat includes six yoga classes at The Yoga Barn in Ubud as well as other wellness activities such as massages, spa treatments and healthy meals. By incorporating yoga into your daily routine and attending a retreat you can cultivate a sense of balance, vitality, and wellbeing that will support you through the challenges of menopause and beyond.
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