8 yoga Poses for your restless legs
The itching, tingling, and other unpleasant sensations of restless legs syndrome (RLS) can be stressful to deal with, and when you don’t sleep, these levels of stress to skyrocket. Yoga to the rescue!
A research published in the journal “Evidence-Based complementary and alternative medicine” found that the poses and stretching of yoga regularly may help relieve the symptoms of restless legs syndrome and help you sleep better, feel less stressed, and even lower blood pressure. Try these yoga poses and breathing tips from a yoga instructor therapeutic to help you find restless legs relief of syndrome.
Vipariti Karani: legs up the wall Pose
“This is a wonderful posture for the evening and especially if you either sit or stand all day,” noted Jyoti Solanki, RMT, RYT, registered massage therapist and certified yoga instructor at the Center Serona in Ontario, Canada. Lie on your back with your legs extended against the wall at an angle of 90 degrees. Stay in the position for 5 to 20 minutes to relieve the restless legs syndrome. However, Solanki has warned that, if you have uncontrolled high blood pressure, diabetes, or if you have your period or are pregnant, you should not practice this pose.
Uttanasana: Standing forward Bend
Standing, feet apart hip-width apart, bend forward at the hips while keeping knees soft and lengthening the spine as you bend forward. “The idea of this pose is to stretch the back of the legs while leaving the traction of the spine with gravity,” said Solanki. “This is a pose to be practiced any time of the day or night.” Hold the stretch for approximately five to ten breaths. Don’t hold the poses for longer than comfortable, and be careful if you have problems with blood pressure.
Paschimottonasana: Seated Forward Bend
Sitting with the feet extended right in front of you, lengthen your spine and fold from the hips. Enter your feet with your hands or wrap a belt around your feet and waiting. “Bend and support knees with blankets as needed to allow the spine to be stretched,” said Solanki. Focus on stretching up rather than forward if it feels tight, and engage your feet and legs to stabilize the lower body. Breathe calmly and deeply and hold for five to ten breaths.
Janu Sirsasana: Seated Forward Bend Variation
From the same position as the fold seated forward, bend one knee and hold it on the side to open the hip. Support leg bent, with a rolled blanket underneath and lengthen the spine. Inhale and draw your belly down on the thigh, the nose on your knees. Hold this position for about five to ten breaths, then repeat with the other leg, with the knee bent and the opening of the hip on the side. You can try this yoga pose in the morning or in the evening.
Setu Bandhanasana: supported Bridge Pose
Lie on your back with knees bent, feet flat on the distance of the hip Apartment. Support your lower back with a firm pillow or a yoga block. Allow your body to relax. Stay in this position for two to five minutes, and then remove the pillow / block and take up to five breaths. Then roll to one side and push yourself to a sitting position using your hands. “This is a great pose to do morning or evening, but especially when you feel wound up,” Solanki advised.
Balasana: Pose of the child
Kneel and sit back on your heels, bending your torso forward while keeping your arms at your sides. Rest your forehead on the ground, using rolled up blankets or wedges if you need extra support. Place a bolster between your knees and place a blanket piled on the floor beneath you to support your torso and the head, if you need it. Rest here for five to 20 minutes and breathe deeply. This yoga pose can help reduce anxiety, too.
Savasana Variation: Relaxation Basic Poses
Lie on your back with a blanket and a pillow rolled under your knees and, if necessary, under the arms, which should be outstretched to your sides. Make sure that the base of your skull is also comfortably supported. “Breathe gently and deeply relaxing your body as much as possible,” said Solanki. “This will help to calm the nervous system and should be done in an hour before going to bed.” Rest in this yoga restorative poses for 10 to 20 minutes.
Pranayama: deep breathing
“This is essentially a breathing exercise, which moves the breath in a unique way, allowing different effects on the nervous system,” explained Solanki. “The night, practicing calm, even breathing in a ratio of 1: 1 and then eventually build up to 1: 2, which allows the expiry to extend more inspiration.” You can also try inhaling while blocking one nostril and the nostrils with each breath, which can help to calm the nervous system alternately as well.