• Check in, centering, balanced hatha yoga set considering contraindications, relaxation (with imagery as appropriate),
• Balanced pranayama considering contraindications, meditation/centering.
• Include at least one suggestion from Karma, Bhakti, Raja, or Jnana Yoga tailored for this client.

Take a look at your routine. Keep a journal of what works and/or a place to write down thoughts that keep you awake. (most of the folks shared that as their biggest problem with sleep - the mind is busy planning)

Chair class followed by YTh for Better Sleep workshop
Seated class included:
Centering with breath and body awareness, guidance on 3 part breath that we revisited throughout.
Gentle warm ups - cat/cow, push twist, lean and twist with block
Chair boat with cross crawl movements / dynamic and with hold
3 x seated sun sals
Toe/feet movements
Chair cobra - outside 90
Chair goddess
Shoulder rolls
Chair Chair pose with options (feet press into floor, lift slightly off seat, etc)
Standing mountain pose with breath
Standing spinal movements
Standing sun sals
Standing mountain pose with breath
Seated mountain pose with breath; finger and hand movements from brain class
HO HO HA HA HA breath
Focus on belly breathing, neck movements
Chair relaxation with option to have second chair, or sit or lie on floor, including body scan, tense and release with breath
Stillness
Gratitude for body/breath meditation
SLEEP workshop included:
Reminder to see your doctor if you have concerns or are experiencing:
Side effects from your meds
Sleep apnea
Restless legs
Major depressive disorder
Physical pain
Anxiety
PTSD

What are the effects of a good night’s sleep? discussion

Purpose of sleep:
Ability to think clearly and with focused attention
Ability to integrate new info (learn)
Ability to recall what we have learned (memory)
Emotional balance and flexibility - ability to properly express emotions AND to read others’ emotions
Optimal motor skills such as walking or balancing
*sometimes do you notice your balance is better than other days?*

Sleep literally cleans the brain - exchanges cerebrospinal fluid and keeps junk from building up

Basic sleep hygiene:
*Those who exercise more, sleep better. Those who sleep better, exercise more.

Have a daily routine - are your routines supporting good sleep? *HW*
Have a bedtime routine
Turn off screens, wind down, don’t eat too late
Limit naps
Find a comfortable position - use props
Avoid distractions, IF possible
Dark, cool, IF possible

Consider your substance use - caffeine, nicotine, alcohol affect sleep

Keep a journal of what works, what doesn’t *HW*

*If you wake at 3 am, that’s pretty normal. It’s when most of us shift to a different pattern of sleep cycles.
Change how you think about it - my body is preparing for the next stage . . .

Harvard medical school - regular yoga practice improved sleep efficiency, total sleep time, how quickly participants fell asleep

What can we do? To FALL asleep OR go BACK to sleep?
Prepare your mind:
Current preferred protocol includes CBT-I
Calming / quieting the mind
Changing any dysfunctional beliefs about sleep
Increasing sleep drive - be sleepy at the desired time (less time in bed?)
Fall in line with a natural rhythm (don’t fight the sleepy urge in the evening) or create a rhythm of your own
Bed is for sleep, not TV or playing on phone or fighting
Reduce stress and anxiety - niyamas: (WISDOM TEACHINGS)
Clean clear mind, take care of business, write down persistent thoughts
Contentment - don’t wish for things to be different
Have discipline in your healthy routines
Self-study, journalling - keep a diary of what works, OR a place to write your thoughts and get them out of your head
Faith - let go and let God

Prepare your body:
Gentle movement - hips, spine, shoulders, neck - WALK more
Positions to release tension
Breathing - conscious breathing, extended exhale, pursed lip, calm button *HW*
Meditation - mindfulness to settle and clear the mind
Body scan

Stephens, M. (2019). Yoga for better sleep : ancient wisdom meets modern science--postures, breathing exercises, and mindfulness practices for all ages. North Atlantic Books.

Good participation and energy today. Good strength, coordination and balance. I’ve noticed great improvement with the coordination practices. Enjoyed the laughter practices within the regular class.

This class got moved up a week, so the timing of the series is a bit off coming into the end. I had to rush this a bit, but I think it turned out just fine - probably forced me to simplify.

I really want to have the last 2 classes before the final report to be integration of everything we’ve done, and it’s a lot. Then I will have a thorough and fresh outline for this group moving forward.