To follow up the information on sleep difficulties in Parkinson’s HERE… I wanted to introduce some of my favourite bedtime poses… one’s you can even do lying in bed to help relax the body, calm the mind and prepare for dreaming!
1. Reclining Cobblers (Bound Angle) Pose
Benefits: Stimulates organs like kidneys, heart, and improves circulation. Stretches knees and inner thighs. Relieves symptoms of stress, mild depression.
Contraindications: Groin or knee injury – put cushions under your knees (if not resting on floor) to ease knee pain.
- Lie flat on your back with the soles of your feet together.
- Let your knees fall outward *place supports under knees if not resting on ground
- Release your lower back through your tailbone and widen your pelvis (think of bringing hip points together)
- Imagine dropping your groin (instead of your knees) to the ground and your groin will naturally open
- Have your arms out to your sides and palms up to open your chest.
2. Reclining Twist
Benefits: Improves breathing, back/spine/neck tension, digestion, lower back pain, stress and fatigue.
- Lie flat on your back with your knees bent and feet flat on the floor. Let your chin settle towards your chest to lengthen the back of your neck
- Lift your hips and shift them slightly to the left, drawing the tailbone towards the heels
- Place your right hand on the outside of your left thigh and gently let your knees fall to the right until your right upper thigh hits the floor or a cushion
- Slide your shoulder blades down your back and extend your left arm out at 90degrees to the left… look towards the left
- When ready to release, slide your feet along the floor in front of you so you end up gently rolling onto your back.
- Repeat other side.
3. Happy Baby
Benefits: Calming. Relieves stress and tension in the lower back and spine.
Contraindications: Knee injury, neck injury (*support head with a cushion)
- Lie flat on your back and bent your knees up onto your belly with the soles of your feet like they are standing on the ceiling
- Grab the soles of your feet with your hand, or hang onto a strap that is placed across both soles of your feet
- Open your knees slightly wider than your torso and let them sink
- Release your tailbone towards the floor and lengthen the back of your neck
try these before bed to take you away into dreamland. much love.
P.S. want another pose that is restorative and relaxing? try legs up the wall!