{"id":1083,"date":"2016-12-14T12:35:51","date_gmt":"2016-12-14T12:35:51","guid":{"rendered":"https:\/\/inspa-retreats.com\/?p=1083"},"modified":"2017-03-14T14:56:10","modified_gmt":"2017-03-14T14:56:10","slug":"sleep-better-with-yoga-and-meditation","status":"publish","type":"post","link":"https:\/\/inspa-retreats.com\/latest-news\/sleep\/sleep-better-with-yoga-and-meditation\/","title":{"rendered":"Sleep better with yoga and meditation"},"content":{"rendered":"<h4 style=\"text-align: center; margin-bottom: 20px; color: #f1802b;\">in:spa yoga teacher James Giuseppi recommends some yoga and meditation tips for a better night&#8217;s sleep.<\/h4>\n<p>Try and complete a selection of restorative poses daily, preferably during the afternoon or before bed. These poses are especially good for relaxation:<\/p>\n<ul>\n<li>Take a reclining or inverted position whilst supporting your body with props (gather as many comfortable items as you can, such as a bolster, pillows, cushions, eye mask, blanket), creating a good alignment to relax and gently stretch muscles.<\/li>\n<li>Legs up the wall pose &#8211; Vipariti kurani. Move to a clear wall and floor space and lie with your bottom as close as possible to the wall, lie in an \u2018L shaped\u2019 position, with your legs vertical up the wall and your back and head resting comfortably on the floor. Lie with backs of hands resting on the floor and inner elbows pointing upwards and breathe deeply.<\/li>\n<li>Lying down \u2018corpse\u2019 pose. This pose is called \u2018savasana\u2019 and is usually practised at the end of a yoga class as final relaxation. Recline gently on your yoga mat and place your body in a neutral, balanced reclined position. Your legs should be straight but let them relax so that your feet turn out. If however it is more comfortable for your back, bend your legs with feet flat on the ground and gently let your knees fall together. Let your arms rest and relax by your side with palms facing upwards. You may want to place your head on a folded blanket for comfort. Try to relax the body all over, including the face, brow and tongue. You may like to place an eye mask over your eyes.<\/li>\n<\/ul>\n<p>Stay in each of these poses for at least 5 minutes. While you are in each pose it will help if you can try to \u2018switch off\u2019 your thoughts. It will help if you bring your attention therefore away to your own inhale and exhale, counting slowly with a deep 3-5 count on each inhale and exhale. This will help calm the mind, release tension and aid relaxation.<\/p>\n<p><strong>Need some expert guidance?<\/strong><\/p>\n<p>We have teamed up with Movement for Modern Life, an innovative company that streams yoga and meditation classes direct to your laptop and are offering a 10% discount on any subscription service &#8211; just use the code HEALTHYHOLS to automatically get 10% off at <a href=\"https:\/\/movementformodernlife.com\/\" target=\"_blank\">www.movementformodernlife.com<\/a><\/p>\n<p>Movement for Modern Life offers a special number of classes tailored to help you sleep \u2013 from under 10 minutes to over 30 minutes.<\/p>\n<p><strong>Enjoy! And sleep well.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>in:spa yoga teacher James Giuseppi recommends some yoga and meditation tips for a better night&#8217;s sleep. Try and complete a selection of restorative poses daily, preferably during the afternoon or&#8230;<\/p>\n","protected":false},"author":25,"featured_media":1735,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","inline_featured_image":false,"footnotes":""},"categories":[7],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/inspa-retreats.com\/wp-json\/wp\/v2\/posts\/1083"}],"collection":[{"href":"https:\/\/inspa-retreats.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/inspa-retreats.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/inspa-retreats.com\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/inspa-retreats.com\/wp-json\/wp\/v2\/comments?post=1083"}],"version-history":[{"count":9,"href":"https:\/\/inspa-retreats.com\/wp-json\/wp\/v2\/posts\/1083\/revisions"}],"predecessor-version":[{"id":1896,"href":"https:\/\/inspa-retreats.com\/wp-json\/wp\/v2\/posts\/1083\/revisions\/1896"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/inspa-retreats.com\/wp-json\/wp\/v2\/media\/1735"}],"wp:attachment":[{"href":"https:\/\/inspa-retreats.com\/wp-json\/wp\/v2\/media?parent=1083"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/inspa-retreats.com\/wp-json\/wp\/v2\/categories?post=1083"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/inspa-retreats.com\/wp-json\/wp\/v2\/tags?post=1083"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}