Better sleep with Chair Yoga

Better sleep with Chair Yoga

Better Sleep with Chair Yoga - chairyogafitness.com
Better Sleep with Chair Yoga – chairyogafitness.com

Chair Yoga on my YouTube Channel

Here’s the link to my yoga nidra I recently posted on SoundCloud.  About 15 minutes.  Enjoy!

Yoga and Sleep

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.

Yoga Poses:
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.

Deep Breathing:
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.

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Try “Sing” by Pentatonix – a new * Chair Yoga Dance * Routine by Gail

Try “Sing” by Pentatonix – a new * Chair Yoga Dance * Routine by Gail

My daughter and I listen to this CD in the car going back and forth to school every day. I thought, “Oh, I need to do this song next for the * Chair Yoga Dance * class, that I’m preparing for”.

Here’s the part where I teach you the choreography to the song.

Teaching the Dance Moves to “Sing” for * Chair Yoga Dance * Routine by Gail Pickens-Barger. Enjoy!

“Sing” by Pentatonix * Chair Yoga Dance * by Gail Pickens-Barger, here we are doing the choreography. I hope you enjoy this! I enjoyed figuring it out.

Please consider “liking” and “subscribing” to my channel. Trying to get 1000 subscribers, to open up additional features on Youtube. Thank you!
A 3 minute heart pumping, low impact workout.  Great for joint mobility, heart health, range of motion, brain coordination and fun!
A 3 minute heart pumping low impact workout. Great for joint mobility, heart health, range of motion, brain coordination and fun!

Ease Back Pain – The Secret? It’s Yoga, even Chair Yoga!

Ease Back Pain – The Secret? It’s Yoga, even Chair Yoga!

Just a few benefits of a regular chair yoga practice. Chair Yoga - ease back pain, lessens stress, lower blood pressure. with yoga teacher, Gail Pickens-Barger
Just a few benefits of a regular chair yoga practice. Chair Yoga – ease back pain, lessens stress, lower blood pressure.
Use Chair Yoga to: Increase strength & balance, Lessen pain & stress, Better joint mobility & balance and more!
Use Chair Yoga to: Increase strength & balance, Lessen pain & stress, Better joint mobility & balance and more!
Shhh, the secret to feeling better … Its Chair Yoga

Call me 409-727-3177 to schedule your private chair yoga class to start you down the path to better health. Gail Pickens-Barger, Experienced Yoga Teacher, over 20 years of teaching experience.

Chair Yoga Fitness for you to do today!

Chair Yoga Fitness for you to do today!

Get a bit of cardio fitness today seated on the chair!

You don’t have to bend like a pretzel to get your cardio fitness! And on the chair too!

Get a bit of seated yoga and meditation in too!

Better Sleep & Joint Mobility, Increase Strength & Flexibility, Lessen Stress & Back Pain and More! Enjoy!

117 Health Conditions Helped by Yoga

117 Health Conditions Helped by Yoga. Extensive list compiled by Dr. Timothy McCall. He has gone through the medical case studies and compiled this list. I’ve been given permission to share this information.

Chair Yoga can help folks with some of these issues, so don’t worry that you have to get down on the floor to do yoga.

Check out my Adaptive Chair Yoga on my Youtube channel – https://www.youtube.com/Yogawithgaileee

That is a lot of health conditions helped by yoga! Wow!

Lessening your stress, lessens the cortisol, which high amounts of cortisol leaches out the calcium in your bones. In addition to building bone strength for easing osteoporosis, lessening stress, and bettering balance with yoga practices and poses contributes to overall health and well being! Love this!

Yoga with Gail Pickens-Barger - Serving Beginners in Nederland & Beaumont Texas

117 Health Conditions Helped by Yoga

Permission granted by Dr. Timothy McCall to share this pdf.

117 Conditions Helped by Yoga. Permission granted to copy and share this information. Yoga as medicine. As found in scientific studies as of June 2019. Yoga with Gail
117 Conditions Helped by Yoga. Permission granted to copy and share this information. Yoga as medicine. As found in scientific studies as of June 2019. Yoga with Gail

Here is the link to this PDF and the scientific studies supporting the health conditions helped by yoga.

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