115
SPECIAL APPLICATIONS
SLEEPLESSNESS
1
2
Leg exercises can help you sleep
better or go back to sleep if you
wake in the night. This practice
can also alleviate restless legs at
night. Position yourself on all
fours in Cat pose with your
back straight. Lift one knee out
behind you, and extend your
lower leg out with a loose kick.
Keep your head relaxed as you
repeat this action several times
on each side.
Sway forward and backward on
all fours, breathing deeply. If you
feel energetic enough, turn your
toes under and move into Dog
pose (p.67), keeping your head
down. Bend your knees as you
walk your feet toward your
hands and walk them back again.
Rest in Child’s pose (p.57) for a
few minutes before standing up
slowly. Do not hold Dog pose
at any time in this practice. Keep
your knees bent.
HEARTBURN
Kneel back against a firm beanbag or a sofa to stretch your
upper body and relieve heartburn. Your lower and middle
spine must be well supported so that you remain upright.
Place a cushion under your buttocks, keep your knees apart,
rest your weight on your elbows, and take 10 deep breaths.
ADVANCED MOVE
If you have a firm blade support and
enjoy relaxing your head back, lean back
and breathe more deeply. Avoid if new
to backbends or you have lower back
pain. To come up, tuck the chin in and
push up slowly, from elbows to hands.
US_114-115_Chapter3.indd 115 25/06/2020 16:19