by Nina

Physical therapist and yoga teacher Shelly Prosko, who has written for our blog in the past, wrote me after we published my series on yoga for better sleep: Better Sleep Tips, Part 1, Part 2, Part 3, and Part 4. She said that she enjoyed the series and that she had two good tips of her own to add. I wanted to share them with you because I thought they were so valuable!

1. Free Audio-Guided Progressive Muscle Relaxation

In one of my blog posts on yoga for better sleep, I mentioned the value of progressive muscle relaxation (PMR). Shelly says also finds that doing a PMR practice while lying in bed can sometimes help her relax and fall asleep, particularly if she feels restless. Many of her clients report similar experiences with PMR. And the good news is that Shelly has a free 12-minute audio-guided PMR practice on Vimeo that you can find here: https://vimeo.com/510072801/8ec83eb0d0. No strings attached!

2. Variations for Sleeping in a Prone (on your belly) Position

Shelly said that sometimes people like to have their toes draped off the end of the bed for more comfort at their ankles (the ankles won’t be in so much ankle plantar flexion). This can be especially comfy for those who may have more stiff ankles and can’t find comfort in their ankles in the prone position.

She also said that for sleeping she herself and a lot of her clients enjoy the 1/4 prone lying position, where you’re partly prone and partly on your side. Here is an example:

She says that she herself doesn’t use a bolster as in the photo but just uses a pillow instead. (I sleep this way, too, sometimes.) Shelly says it’s a good variation because it feels like prone for those of us who love sleeping on our bellies, but don’t enjoy having to turn our neck all the way to one side all night! So, in this 1/4 prone lying position with support, our neck doesn’t need to turn so much. Plus, we’re not totally prone, and not on the side, so, it’s good for those of us who don’t like to lie directly on the side of our hip as is needed in a full side-lying position.

 

 Shelly Prosko, PT, C-IAYT, PCAYT,  is a physiotherapist, yoga therapist, educator and pioneer of PhysioYoga with over 24 years of experience integrating yoga into physiotherapy. She teaches in medical and yoga therapy programs, mentors professionals, contributes to academic research and writing, and offers resources and courses for yoga and health professionals and the general population. She considers herself a lifelong student and emphasizes the immense value gained from clinical experience and learning from the patients she serves, the professionals she teaches, and the colleagues with which she collaborates. Shelly has written book chapters in yoga therapy and integrative rehabilitation textbooks and is the co-editor/author of the textbook Yoga and Science in Pain Care: Treating the Person in Pain. She maintains a clinical practice in Sylvan Lake, Canada and believes compassion is the foundation of healthcare and overall well-being. Visit www.physioyoga.ca to learn more.

 

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