Slim Calm Sexy Yoga: 210 Proven Yoga Moves for Mind/Body Bliss

strong work ethic, focus on the mat, and add relaxation to the mix, you’ll be able to do more with less effort. (This practice goes a long way of the mat too, by the way.)

Insomnia

    Have you ever had problems sleeping? Are you exhausted but unable to get to sleep? Does your mind race at night? Do you get a rush of unwanted energy when you really want to fall asleep? If this sounds like you, I know how you feel, and you are not alone: The National Sleep Foundation estimates that three-quarters of Americans have problems sleeping several nights a week. The good news is, yoga can help. A 2009 study in the
International Medical Journal of Experimental and Clinical Research
found that after patients with sleep problems did two sessions of yoga and meditation during the day, the quality of their sleep improved that night, In 2005, Indian researchers put insomnia patients on a yoga program, After 6 months, the patients reported that it took less time to fall asleep, they slept longer, and they felt more rested.
    I’ve had problems getting to sleep in the past and occasionally still do when I’m not doing enough yoga. Having a regular yoga practice rids you of unnecessary energy and keeps tension from hanging around in your body and mind, Practice this routine three times a week, on your mat or even in your bed, so that when it’s time to rest, you can really rest.
    the
ROUTINE
Try the following sequence in bed, staying in each pose for 5 deep inhales and exhales, unless otherwise noted
      Seated Meditation

    Sit up comfortably, with your legs either folded or straight in front of you—whichever is easier for you. Lean slightly back on your pillows or headboard. Close your eyes, rest your hands on your thighs, and just breathe here for a few minutes. This doesn’t have to be a serious meditation—it’s just a short while to do nothing but breathe.
      Seated Easy Twist

    Do to one side, then the other.
      Seated Cross-Legged Easy Forward Bend
      Seated Forward Bend
      Seated Forward Bend, Round Back
      Knee to Chest

    Do one leg, then the other.
      Single Leg Extension

    Extend one leg, then the other. This will help you drop any tension left in your body before bed.
      Half Happy Baby

    Do one leg, then the other.
      Spine Twist

    Twist to one side, then the other.
      V Twist

    Twist to one side, then the other.
      Corpse

    Take a few deep breaths into your abdomen and exhale completely to release any leftover tension. Gently let your breathing return to normal and let your whole body enjoy this time to relax.
    SLEEP SECRETS
    Shut off the computer and TV when it gets close to bedtime. The bright screen can overstimulate your mind and add to restlessness. Try to create a routine for yourself before bed, finishing with this yoga sequence and then a good night’s sleep. Whether it’s getting into your favorite pj’s and brushing your teeth or just giving yourself a certain block of time with your favorite book, routines help your body and brain prepare for what you want them to do.

Memory

    Don’t you sometimes wish you could run a Google search on your own memory? If you constantly rack your brain for phone numbers or passwords, I have a solution: A regular yoga practice can jog your memory by calming your nervous system and enhancing concentration. A 2009 study published in the journal
BioPsycho-Social Medicine
found that a combination of yoga and meditation helped improve volunteers’ ability to recall information as measured by a simple memory test.
    To help improve your memory, I’m going to have you work on doing headstands. This sequence will improve blood-flow through your brain cells, resulting in clearer and more powerful thinking. Don’t get nervous if you haven’t done a headstand since you were 5. We’ll take this slowly and in stages. Yoga isn’t just about nailing the pose. Maintaining a calm focus and ease of mind while moving through the poses is more important than achieving any final pose. If you are brand new to head-stands, you should probably find a teacher who can guide you through the sequence in person. Also, using a wall for support is a good idea if you are a beginner.
    Try this routine every day for 2 weeks in addition to your regular yoga practice and you will be on your way to mastering headstand. Stay at the stage that is challenging for you. You might be on the first pose for a week or more. That’s OK. Your headstand will be easy when you are aligned and strong