Mondays 6 PM Online Gentle Yoga for Low Back Pain $10 thru Paypal .
What you will need:
a yoga mat
a strap, or dog leash, long scarf or tie
a yoga block or rolled up two hand towels
a blanket (optional)
a chair (optional)
access to a wall or hard surface
Beginners Yoga Gentle Yoga for easing back pain, lessening stress, increasing flexibility and strength, while enjoying the yogic sleep method for better sleep in your life! We use the yoga sleep method to further enhance better sleep and sometimes less pain while sleeping.
Don’t like to get down on the floor? Chair Yoga Class. Then this class is for you with all the same great benefits of the beginner yoga class. Help your heart health with this unique chair yoga fitness class. Contact Gail to get access to these classes!
Call Gail at 409-727-3177 on your yoga questions about these classes and more!
Watching the PBS Nova special on Sleep. Just some tidbits taken away from this: Toddlers were tested on their memory. Four novel toy items with nonsense toy names were given to them. The toddlers touched, played and the names of the toys were told to them.
One set of toddlers took a mid-afternoon nap after interacting with the toys.
One set of toddlers did not take a nap, but played, did activities – staying awake.
The toddlers who took the nap, were able to recall and correctly identify the toys at 80% recall
The toddlers who did not take the nap, were only able to recall and correctly identify the toys at 30% recall
We have a gland in our brain, the amalygila, which stores temporary memories, and by taking a nap, those short term memories get placed into long term memory. Some thing that is done every night we sleep. The thoughts are, in order to improve memory, having higher quality sleep (brain waves a certain way) taking naps is a way to do this.
It could also be a key in improving memory as we have aging brains. Taking naps for memory, concentration improvement.
Yoga Nidra could be also a key in helping with this. Doing a nidra mid day as a nap alternative might help with higher levels of concentration.
There were also thought in this special in how naps help counter PTSD, trama events in our lives.
We practice yoga nidra in the yoga classes that I teach. On a recent survey after doing the class and the yoga nidra, students claimed that they slept 75% better the nights of their yoga class. Better quality sleep, less getting up to go to the restroom, feeling refreshed the next day.
Gentle Yoga for Low Back Care – Mondays at 6:15 PM $10
Chair Yoga Fitness – Thursdays at 10:00 AM $5
Both held at Wesley United Methodist Church 3515 Helena Avenue Nederland, Texas 77627
National Sleep Foundation 2003 Sleep in America Study found that about half of the senior citizen population reports some type of sleep problem such as waking to go to the bathroom and not being able to get back to sleep. Sleep problems in the elderly are correlated with stress, medical conditions, excess weight or fatigue. The study indicates that many of these problems go untreated.
Additional factors that contribute to insomnia include anxiety, depression, caffeine, alcohol, pain, grief, as well as chronic conditions such as arthritis, asthma, sleep apnea or restless legs syndrome.
There is a positive correlation between sleep and fitness. About half of older adults do some kind of fitness activity during the week. Simple stretching and yoga relaxation exercises can enhance mental and physical relaxation and improve the quality of your sleep.
There are a variety of yoga poses done before bed that may be helpful. They can be adapted to use in a chair. These include: legs up the wall or on a chair (laying on the floor with legs resting on a chair); seated forward bend (seated leaning forward on another chair or table) and sitting in easy pose, cross-legged with back against wall.
Use deep breathing to relax and unwind from a busy day. Breathe deeply and evenly through both nostrils. Inhale for 4 counts, exhale for 4 counts for several complete breaths. Then inhale for 3 counts and exhale for 6 counts. Repeat several times. Increase the length of the exhaled breath as you are able. Only do what is comfortable for you.
Relaxation: Use progressive relaxation in any one of its many variations to relax the body. For example, begin by focusing on your feet as you inhale and exhale slowly. Focus on relaxing your toes, ankles, heels, calves etc. with each exhale. Some people like to tighten muscles and then relax them as they exhale. As you relax, feel all the tension drain from the part of the body on which you are focusing. Continue throughout your body, relaxing each part as you exhale. In addition, you can focus on your breath as you inhale and exhale or think of a special word and repeat that word as you inhale and exhale. Visualize a favorite place and go there in your mind. Find a progression that works for you and practice it. When you have problems sleeping use the progressive relaxation you have practiced.
Take a little time to unwind before you go to sleep. Don’t keep working until you hit the mattress.
Other Suggestions include:
Make your bedroom comfortable and inviting. Eliminate noise and excess light.
Go to bed the same time every night. Create a routine that prepares you for sleep.
Take a warm bath.
Massage your feet, especially the pressure points on the inside and outside of your heels.
Massage your face.
Alcohol and tobacco taken near bedtime can interfere with deep sleep.
Get some exercise during the day. Include walking, weights, yoga, or Tai Chi in your plan.
Check with you doctor before taking medication
Insomnia is not life-threatening. When you can’t sleep write down the thoughts that are concerning you. Keep a list of positive thoughts and focus on them.
Take a 20 minute (not longer) nap during the day
Be kind to yourself. Sleep cannot be forced, it can be coaxed. The world can spin without you for a while. Enjoy this moment.
Not Enough Shut-Eye? Try Yoga Nidra – It’s Transformational Sleep Time
Most of us do not get enough rest. As a culture, we’re always connected, often stressed, and our nervous systems are constantly in a fight-or-flight, sympathetic state. Yoga nidra is an effective and efficient way to access the “rest and digest” parasympathetic state, which is where healing happens.
Yoga nidra is often referred to as “yogic sleep,” a paradoxical state of being between sleep and consciousness that’s conducive to deeply emotional and physical healing, rewiring your brain, and self-exploration. The practice of yoga nidra starts with a personal intention. So while it truly depends on the intention, yoga nidra will help you rest, restore, de-stress, increase awareness, undo bad habits, and eventually understand your true calling and higher purpose.
In addition to the benefits of the actual practice, yoga nidra is accessible to everyone, can be done almost anywhere at very low cost, and is a simple way to start a meditation practice.
An entire Yoga Nidra session is done while lying down in final relaxation.
Come joins us in Beginners Yoga on Monday night at 6:15 PM where we do some mindful movement, breathwork, guided rest and gratitude! $10 at Wesley UMC, 3515 Helena Avenue, Nederland, Texas.
Ah sleep – helped by yogic sleep, nidra, iRest in Nederland, Texas
For the last 6 months or so, been looking into the Yoga Nidra or Yogic Sleep to be used in my beginner’s yoga classes. IRest is the version, that Dr. Richard Miller created to assist those in the military to address issues associated with trauma, healing, anxiety, and breathwork.
In my recent training, Yoga for Veterans Project, a particular protocol is used in the yoga classes that one would do for Veterans. So I decided to use this in my beginner’s yoga class. Wow, here’s the result. Mondays at 6:15 PM at Wesley UMC, 3515 Helena Avenue, Nederland, Tx. $10 – Call Gail at 409-727-3177 for additional questions on yoga!
Here are their comments again!
So I’ve added the specific process of Yoga Sleep (also known as Yoga Nidra, or iRest Meditation). I surveyed my students to see what they thought of their sleep. Here are a few comments.
“Amazing Sleep. Did not wake up, and I normally do wake up during the night.”
“I slept a little better than I normally do, but I normally sleep well. I did sleep longer though.”
“Good Night Sleep.”
“I slept without any back pain.”
“Ah, I slept great, I really zoned out. The relaxation was wonderful and so relaxing.”
“Slept soundly all night, which is not normal.”
“Good. Slept straight thru the night.”
“I normally get up to the restroom 1 to 2 times a night. I slept straight thru.”
“Slept better than normal.”
“I don’t normally sleep through the night, last night after our yoga class I slept straight thru.”
Wow! So I’ll be adding that to our beginners’ yoga class contents, as I had most of my class respond so quickly on how they slept after taking that particularly formatted class.
Thanks, Yoga for Veterans Project for the “nudge” to use this protocol. I know it helps me with my back pain!