Sunset over lake with trees around the shoreline

In our fast-paced world, many of us find ourselves caught in cycles of stress and overwhelm. At its core, yoga offers us a chance to return to balance, grounding ourselves physically, emotionally, and spiritually. Pairing yoga with insights from polyvagal theory provides a deeper understanding of how we can support our nervous system and enhance our wellbeing.

Polyvagal theory, developed by Dr. Stephen Porges, explores how our nervous system responds to stress and safety. It identifies three key states: the ventral vagal (safety and connection), sympathetic (fight or flight), and dorsal vagal (shutdown or freeze). These states aren’t just abstract concepts—they’re deeply connected to how we move, breathe, and relate to the world around us.

Yoga, with its emphasis on mindful movement and breath, is a powerful tool for working with the nervous system. By incorporating practices that align with polyvagal theory, we can create a space for healing and resilience.

Person sitting by the water at sunset

Understanding the Nervous System

Our nervous system operates like a finely tuned instrument, constantly scanning for cues of safety or danger. This process, called neuroception, happens beneath conscious awareness. When we feel safe, the ventral vagal system is dominant, allowing us to connect, create, and thrive. However, when faced with stress, the body may shift into sympathetic activation (anxiety or hypervigilance) or dorsal vagal shutdown (numbness or disconnection).

Polyvagal theory highlights the importance of fostering ventral vagal activation to maintain balance. Yoga provides an accessible way to do this by integrating breathwork, movement, and mindfulness practices that soothe the nervous system.

hands rolling yoga mat in studio

Yoga Practices for Polyvagal Regulation

  1. Breathwork for Regulation
    Pranayama, or breathwork, is a cornerstone of yoga. Slow, deep diaphragmatic breathing stimulates the vagus nerve, supporting ventral vagal activation. Try Anuloma Viloma (alternate nostril breathing) to calm the mind and balance your nervous system.
  2. Grounding Through Movement
    Gentle, rhythmic movements—like cat-cow or sun salutations—help regulate the nervous system by encouraging flow and connection. These movements also promote interoception, the awareness of internal sensations, which is crucial for polyvagal-informed practices.
  3. Restorative Yoga for Stillness
    Restorative poses like child’s pose or supported reclined butterfly offer a sense of safety and stillness. Paired with intentional breath, these poses help shift the nervous system out of fight-or-flight mode and into a state of calm.

group on a mountain at sunset

The Intersection of Science and Spirit

Yoga isn’t just about physical poses; it’s a holistic practice that aligns beautifully with polyvagal theory. By understanding the interplay between yoga and the nervous system, we can create practices that support resilience and healing.

When we prioritise our nervous system’s wellbeing, we enhance our ability to navigate life’s challenges. Yoga becomes not only a practice of movement but also a tool for self-regulation and empowerment.

If you’re curious to explore how yoga and polyvagal theory can transform your nervous system health, consider incorporating these practices into your routine. The journey toward balance starts with small, mindful steps—and each breath brings you closer to a state of ease and connection.

The winter months of January and February can often feel challenging—long nights, short days, and cold weather can leave us yearning for the comforts of spring. But with a little mindfulness and care, you can not only survive but thrive during this season.

Here are twelve simple strategies to help you embrace the winter months with joy and balance:

1. Get Outside Every Day
Even on the coldest days, spending time in nature can rejuvenate your body and mind. A brisk walk in the fresh air, even for just 30 minutes, can do wonders. Walk alone to reflect, with a loved one for connection, or with your dog for companionship. To elevate the experience, enjoy listening to the nature sounds around you, or use the time to have a meaningful conversation.

sunshine in woodland

2. Limit Alcohol Consumption
Alcohol can disrupt sleep and lower your energy levels. Try substituting it with non-alcoholic beverages like kombucha, which is great for digestion. If you do indulge, pair it with food and drink a glass of water for every alcoholic beverage.

3. Start Your Day with Meditation
Begin each morning with a short meditation to clear your mind and set a positive tone for the day. Start with a minute or two and build up your practice.  Guided meditations are a great place to start—you can find countless options online to suit your style and needs.  You’ll find my guided meditations on your favourite platforms such as Spotify, Insight Timer, Apple Music and YouTube, and also on my Everyday Meditation app.

4. Practice Mindful Eating
Avoid overeating and aim to finish meals at least two hours before bedtime. If you feel uncomfortably full, try a restorative yoga pose like Supta Baddha Konasana (Reclining Bound Angle Pose). Use a bolster, pillows and blankets for support for your upper back, back and thighs.  Hold the pose for 15 minutes to aid digestion and bring relief.

5. Create a Cosy Reading Nook
Dedicate a corner of your home to a cosy reading space. Fill it with soft blankets, pillows, and good lighting. Use this space to dive into books you’ve been meaning to read or revisit old favourites. Also consider checking out audiobooks as an alternative way to dive into a book.  Sign up to your local library to access books, audiobooks and digital magazines.  It’s a perfect way to relax and escape the winter blues.

6. Foster Meaningful Conversations
Enjoy meaningful conversations with friends and family.  When you are with a group, focus on one collective conversation rather than multiple side discussions.

group on a mountain at sunset

7. Reach Out to Someone Lonely
Winter can be isolating for many. Brighten someone’s day by reaching out with a phone call, video call or arrange an in-person catch up. Small gestures of kindness can have a profound impact.

8. Take a Break from Screens
Give your eyes and mind a rest by stepping away from your digital devices. Take some rest, enjoy Yoga Nidra, talk to a friend, make a cup of tea or simply enjoy some quiet time.

9. Start a Gratitude Practice
Light a candle each morning and take a moment to reflect on what you are grateful for. Maybe start a gratitude journal and write down what you are grateful for that day.  These simple rituals can shift your perspective and infuse your day with positivity.

10. Reduce Sugar Intake
Excess sugar can lead to energy crashes and irritability. Satisfy your sweet tooth with healthier alternatives such as dates, mixed nuts, fruit, apple and peanut butter, houmous and celery, cheese and crackers, or other wholesome treats.

11. Explore Yoga and Wellbeing Podcasts
Dive into podcasts focused on yoga and holistic wellbeing to nurture your body and mind. These podcasts often feature expert advice, guided practices, and inspiring stories that can help you stay grounded and relaxed throughout winter.

Here are a few of my current favourites:

12. Listen to Music to Lift Your Spirits
Music can be a powerful tool to enhance your mood and energy levels. Create playlists that resonate with your emotions or explore new genres to keep things fresh. Listening to soothing or upbeat music during your day can turn mundane moments into joyful experiences.

By incorporating these small but impactful practices into your daily routine, you can transform the winter months into a season of growth, connection, and renewal.

Here’s to thriving in January and February!

Awakening The Spine‘ is one of my favourite yoga books and I revisit the book frequently.  Each time I dip into the book I am reminded of useful information and at the same time I see new information.  The beauty of this book is that it goes well beyond the physical body and can open you up to the true gifts of yoga.

This is not a step-by-step instruction book for asana, Vanda is sharing her wisdom.  Vanda explains “This is not really a yoga book nor a book on yoga, for yoga has been written about so much in recent years.  What we will try to do in this book is to create a much more serious approach to our bodies, which have bee neglected for so many years,  You have to listen to your body, going with it and not against it, avoiding all effort or strain and centring your attention on that very delicate point, the back of the waist (where the spine moves in two opposite directions).”  Vanda uses art, nature, music, myth, philosophy to explore yoga practice.

Vanda Scaravelli was born in Florence in 1908.  She came from an intellectual and artistic background.  Her father had a degree of piano from the Conservatorio Luigi Cherubini in Florence and went on to create his own orchestra in Florence.  Her mother graduated in pedagogy and was one of the first Italian women to attend university.  Vanda was raised in a musical and intellectual atmosphere surrounded by artists and scientists visiting her parents.

Vanda herself studied music and was a concert level pianist.  Music and musicality informed her work throughout her life.

Movement is the song of the body” ~ Vanda Scaravelli

Vanda learned yoga from B.K.S. Iyengar who was invited to Switzerland by the well known violinist Yehudi Menuhin.  She met J. Krishnamurti and later met Desicachar who taught her the importance of breathing.

For more than twenty-five years, until her death at the age of 91, Vanda Scaravelli was transforming bodies and lives with her innovative approach to yoga through the proper alignment of the spine. She listened to the body and worked with instead of against it. She used gravity, grounding, and breath to achieve dramatic improvements in health and wellbeing.

The way we live is destructive to the body; there is no respect towards its needs and demands.  We destroy, little by little, that precious, complex, vital, vessel of life we received at birth, why?  Do not fight your body.  Do not carry the world on your shoulders.  Drop that heavy load of unnecessary baggage and you will feel better.  Do not kill the instinct of the body for the glory of the pose.  Do not look at your body like a stranger but adopt a friendly approach towards it.  Watch it, listen to it, observe its needs, its requests, and even have fun.” ~ Awakening The Spine, Vanda Scaravelli

This classic inspiring yoga book features three parts – Part One “The Story of Stories” the philosophy of yoga; Part Two “The Asanas” short exploration of yoga asana and Part Three “Breathing”. 

Vanda skilfully uses nature and the wider world to illustrate her teachings and to show the internal & external connections.  We are skilfully guided to ‘see’ and experience the links of our inner and outer experiences.  The spine is central to her practice and teachings.  The nature images are carefully placed to mirror the asanas and to prompt a deeper examination of practice.

It is inspiring to see the photos of Scaravelli in the Asana section, showing that yoga is for everyone.  She didn’t start yoga until her 40s and the photos in the book are taken in her 80s.  This book is an inspirational reminder as to why you are doing yoga.

Scaravelli reminds readers that: “if you are kind to your body, it will respond in an incredible way.” ‘Awakening the Spine‘ offers a gentle way to achieve and maintain overall health and a naturally supple spine at any age.

 

This is an updated version of Vanda’s original work, with a foreword by B.K.S. Iyengar and revised by Vanda’s daughter based on Vanda’s extensive notes.

I also recommend ‘Notes on Yoga: The Legacy of Vanda Scaravelli‘ by Diane Long and Sophy Hoare.

Diane was the first of Vanda’s regular students and remained so until Vanda’s death in 1999. Sophy began working with Vanda during the period when she was writing Awakening the Spine.

In ‘Notes on Yoga: The Legacy of Vanda Scaravelli’, they share their experiences and memories of being taught by Vanda and offer instructive advice for practising asana, challenging many preconceptions about yoga.

The Path of Practice

An extraordinary book . . . [that] illuminates the wonderful truth of who we are. . . . As a result, we heal our bodies and our lives on the deepest levels.” ~ Christiane Northrup, M.D., Author of Women’s Bodies, Women’s Wisdom

We are busy preparing for our 2019 Menopause, Wellness & Vitality Workshops.  The workshop day is a content rich experience with plenty of time for discussion.  We provide an extensive handout packed with information and includes a recommended reading list.

One book on the reading list is “The Path of Practice” by Bri Maya Tiwari.  This is one of my all-time favourite books and is a powerful book for women interested in self-healing, self-care and practical lifestyle changes.

I discovered this book several years ago when my roommate on a Yoga Teacher Training course at the Anand Prakash Ashram recommended it.  I headed off to one of the many bookstores on the banks of the Ganges in Rishikesh to purchase a copy.  It is probably the best 295 rupees I have ever spent!

The Path of Practice” is an honest sharing of Maya’s experience of healing from her diagnosis of ovarian cancer at the age of 23 to her journey using Vedic healing practices to heal herself.   She undertook self-healing through meditation, the healing of her ancestral heritage, sound healing, silence, creating sacred space, breathwork and food sadhana.  This was a deep process taking Maya from America to Rishikesh where she became a practising Vedic monk devoted to developing and sharing her knowledge of healing techniques.

May the universe never abuse food.
Breath is food. The body eats foods.
The body rests on breath.
Breath rests on the body.
Food is resting on food.
The one who knows this
becomes rich in food and great in fame.

– Taittiriya Upanishad (11.7)

The book is an easy to follow, step by step guide which is part auto-biography and part healing manual.  For me the book gave me many “aha” moments, enabling me to journey deeper into my yoga practice and understand some of the practices that I was intuitively being drawn to.  We were practicing many of the sadhanas at the Ashram so it was useful to be practicing as well as intellectually understanding the processes.  Our sadhanas included full moon ceremonies to bask in the essence of the moon to heal shakti prana (feminine energies), holding ancestor ceremonies on the banks of the river Ganges, attending fire puja (rituals) to burn away impurities, chanting for healing and eating a sattvic (pure) diet.

We are wellness. We are consciousness. That is our natural state. Disease is an impostor” – Bri Maya Tiwari

This book is designed for women by a woman but it does not preclude men.  Maya states that this book is a “course in healing and in living.”  She maintains that “all pain is a reminder that we have strayed from the natural rhythms of life,” and this book acts to guide us back.  An easy to follow programme containing a wealth of knowledge and the depth of experience.  It’s a profound read and calls us to get in tune with deeper universal rhythms.

This informative book is an enlightening read and a useful book to dip into for ongoing guidance.  The practices can be incorporated into our daily life in order to live a more harmonious and healthy life.  This book is a valuable tool at peri-menopause and menopause when we are being called to take stock, to review our habitats and to pay more attention to self-care.

This is one of the simplest introductions to a step-by-step practice of sadhana for the uninitiated…. Her methods incorporate the healing nature of sound, food and breath and are easy to understand and follow to be in tune with natural rhythms.” – Book Reviews

YTT

You may be getting a calling to book a Yoga Teacher Training Course.  Maybe you don’t want to be a teacher but you would like the opportunity to explore your practice more deeply or perhaps you would love to teach and are looking for a suitable course.

Here are a few useful steps to help your decision making process.

Set Your Intention

Are you seeking an experience to transform your life and take you overseas to immerse yourself in the training?  This may be an opportunity to step outside of your regular life, travel for your training and add travel adventures to your experience.

You may have a particular yoga style you would love to teach.  Research teacher training offering this particular style and explore the course content.

Studying and building connections in your local community may be your intention.  This is a wonderful way to make new like-minded friends in your community, get to know local teachers and find your roots in a supportive local community.

You may have aspirations to train with a particular teacher that has inspired you and you can seek out where they are hosting teacher training course.

Find out more about the programme

Ensure that you do your research as you are investing into this course and need  to make sure it is right for you.  Ask what lineage the training comes from.  Understand the learning objectives of the course and what skills you will learn.  Seek out testimonials and ask previous students for their feedback.  What does the course structure look like and what does a typical day look like.  Find out the finer detail in terms of course content and topics covered.  Who is teaching on the course and find out more about the teachers.

What is the best structure for you?

This is likely to be decided by your lifestyle, personal circumstances and learning style.  A year-round, one weekend a month structure may suit you if you have family and regular work commitments.  This may suit you if you prefer to learn over an extended time period in order to integrate your learning.  Alternatively you may prefer learning in an intensive format and can find 4-6 weeks in your schedule to attend an intensive course.  There in no right or wrong way here, it is all about personal choice.

Spend time doing your research and consult with others to fully discuss your thoughts.  It is important to remember this is the start of your yoga teacher training journey.  Dive in and fully enjoy the experience but know that it could be the first of many.  Your training needs may vary and develop over time so this is your first step on your journey.

Here are a few hand-picked Yoga Teacher Trainings:

Either I have attended these courses myself, studied with the teachers, know the teachers delivering these courses or have received excellent recommendations from students that have attended.

DEVON

Devon School of Yoga
Devon School of Yoga was established in 1989 and offers a broad and comprehensive Yoga Teacher Training course.  The school has a mix of teachers in the faculty with a broad range of skills and experience.

Sheila Coombes in Kingsbridge
Sheila offers a comprehensive in-depth curriculum with several levels of training available.  You will study asana, pranayama and learn ways of engaging your students through careful class planning.  The group provides the opportunity for discussion around the shared teaching experience.

LONDON

Akhanda Yoga YTT in London/Rishikesh
Yog Sundari offers a unique opportunity to study in the UK over 8 weekends and one week of study in Rishikesh.  This holistic Yoga Teacher Training will give you a strong foundation, a wider understanding of yoga and the opportunity to deepen your practice.

Scaravelli Inspired YTT
Intelligent Yoga Teacher Training is led by Catherine Annis and Tanya Love.  This course has been created to develop knowledgeable, responsive and confident teachers who teach yoga based on a solid understanding of the fundamental workings of the body and an appreciation of its natural intelligence.

OVERSEAS

Yoga Arts in Bali and Australia
Yoga Arts has been dedicated to training Yoga Teachers for over 24 years and is passionate about providing a high standard of teacher training.  Ultimately the objective of the Yoga Arts’ trainings is to train participants in quality, professional, safe and knowledgeable teaching skills and to offer, the teacher to be, as many available teaching tools as possible so that their teaching can be available to everyone. Most importantly, to bring about self responsibility, self understanding, spiritual maturity and awakening to the student.The Yoga Arts’ trainings prepare the student on an inner reflective level to move towards a spiritual maturity and self-understanding.

Akhanda Yoga in Rishikesh
Train in the birthplace of Yoga with Himalayan Master Yogrishi Vishvketu at the uplifting east-meets-west Anand Prakash Yoga Ashram. Let us guide you to become a radiant and inspired holistic yoga teacher!  Akhanda Yoga emphasises a balanced class including a full repertoire of yoga techniques sequenced artfully to align the layers of self.

Frog Lotus Yoga Teacher Training in Spain
The style that is taught at the Frog Lotus Yoga Teacher Training Course in Spain is a joyful, creative and intelligent vinyasa flow style which can be easily adapted to different levels. At the end of the Yoga Teacher Training Spain you will not only be qualified to teach vinyasa flow yoga but will also have the tools to create other styles of yoga classes, such as more basic hatha, prenatal and restorative yoga.

Happy researching and enjoy your yoga journey!

sleeping in the heat

In order for us to get a good night’s sleep, we need to lose around 1C of our internal body temperature, which sits around 37C.

We typically lose that through our head or face, which pokes out of the duvet.

If you’re sleeping in a room which is too warm, your body’s core temperature is unable to lose that heat and your sleep will be disturbed.

If our sleep becomes so disturbed that we are sleep deprived, we will see greater ‘sleep intensity’, which leads to greater brain activity. The heat can increase our chance of intense dreams and nightmares due to the greater brain activity.

Source: Dr Neil Stanley, former chairman of the British Sleep Society.

How To Keep Cool:

> Use cotton sheets
> Freeze your hot water bottle and stick it in your bed a little while before you go to sleep
> Take a cool shower before bed for a quick and easy way to cool down
> Point your fan towards and open window to push out the hot air
> Freeze a bottle of water and place it in front of your fan to cool the air. It should last all night.
> Turn off all the lights
> Unplug your devices and don’t charge them while your sleep.

Still needing rest? Join me for Yoga Nidra on Sat 21 Jul, 10.30am-12.30pm at Lotus Loft, Exeter.

Book via this link >>

My designer niaski.co.uk has produced a beautiful range of flyers and business cards for my 2018 Yoga Nidra workshops.

I will be teaching this popular workshop in three venues in 2018 – Lotus Loft, Exeter; Jala Flow Yoga, Sidmouth; and Yarner House, Bovey Tracey.

All of 2018 Yoga Nidra workshop dates are up on my website so you can plan the year ahead and book in for workshops.  Simply search events by location, month or date.

Are you looking for a friendly relaxation class?

Are you looking for ways to de-stress and sleep better?

Are you new to yoga and wish to find an easy way into your practice?

Do you have an established yoga practice and are looking to dive deeper into your practice?

Yoga Nidra is the deepest form of relaxation.  The yogic state of Nidra is beyond the waking state, past the dreaming state and is a form of sleep state where you are actually awake.  The stillness of this practice brings incredible calmness, clarity of mind and deep nourishing rest.

In this 2 hour workshop you will enjoy a calming meditative yoga practice before embarking on a Yoga Nidra journey.  You will be fully guided during the session.  All levels welcome including beginners.

You will leave the workshop feeling renewed, energised, fully rested as if you have had a conventional sleep for a much longer period.  You will enjoy complete physical, mental and emotional relaxation.

When Yoga Nidra is practiced regularly, it brings a deep state of calm which transcends into everyday life. Even strenuous mental and physical activities will not feel as stressful when you have achieved this state of calm.

Come & try it for yourself!

I am currently planning and writing a new range of Yoga Sleep downloads with a particular focus on women.  I will let you know as soon as these are available for download and streaming.

For Yoga Nidra and guided meditations online visit my YouTube Channel.

6 rituals for better sleep

Article by Shannon Sexton, Courtesy of Yoga International, USA

Yoga and Ayurveda offer surprising insights into the sources of insomnia. Read on to learn more—and then try 6 simple practices that can help you sleep better tonight.

We are a sleep-starved nation. Sixty-three percent of American adults do not get eight hours of sleep at night, about 70 million suffer from insomnia, and according to the National Sleep Foundation, nearly seven out of ten report frequent sleeping problems—although most remain undiagnosed. Alarmed? You should be. As Stanford University “sleepdebt” expert William C. Dement, MD, PhD, warns: “Lost sleep accumulates as a debt that must be repaid or health eventually deteriorates.” This year, the Institute of Medicine released a report linking sleep disorders and sleep deprivation to a host of ills, including an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke.

Our daily dose of shut-eye regulates our weight, strengthens our immunity, protects our cardiovascular health, repairs our tissues and cells, and restores our energy.

Scientists are confirming what yogis and ayurvedic physicians have reported for centuries: deep sleep rests the body and the mind. Our daily dose of shut-eye regulates our weight, strengthens our immunity, protects our cardiovascular health, repairs our tissues and cells, and restores our energy. Sleep also allows us to process, consolidate, and retain new memories; it balances our emotions, makes us better problem solvers, and feeds our creativity.

But according to yoga, deep, refreshing sleep has an even more important function: it helps us stay spiritually balanced. The ancient rishis (seers) classified sleep as one of the four fountains, or primitive urges (along with food, sex, and self-preservation), that operate at an instinctual level to maintain our survival. When one of these fountains is out of balance, it can imbalance the others, creating obstacles to spiritual growth. For example, when we skimp on sleep, we tend to overeat and imbalance the “food” fountain. Scientific research confirms this: A recent Stanford University study found that the less sleep people got, the heavier they were. Shorter sleep duration boosts our level of ghrelin, a hormone that makes us feel hungry, and suppresses another hormone called leptin, which makes us feel full. And at Case Western Reserve University, researchers who conducted a long-term study with 68,000 women over 16 years found that women who got fewer than five hours of sleep each night were much more likely to gain 33 pounds or more—despite the fact that they ate less than the seven-hour sleepers.

When we fail to get enough sleep, our anxiety level rises, too, disturbing the “self-preservation” fountain. Plus, it’s difficult to maintain a yoga practice when you’re overtired. Who wants to get up early to meditate after tossing and turning all night? Missing our practice can throw our whole day off balance and, worse, feed the cycle of insomnia.

The Bhagavad Gita (6:16-18) offers a message of moderation for practitioners:

  • Yoga is a harmony. Not for him who eats too much, or for him who eats too little; not for him who sleeps too little, or for him who sleeps too much.
  • A harmony in eating and resting, in sleeping and keeping awake: a perfection in whatever one does. This is the Yoga that gives peace from all pain.
  • When the mind of the Yogi is in harmony and finds rest in the Spirit within, all restless desires gone, then he is a Yukta, one in God.

The Bhagavad Gita is ancient, of course, and so doesn’t address our society’s skyrocketing use of sleeping pills, but it’s easy to guess what this sacred text would say: When we depend on pills to put us to sleep, we’re only masking our problems. Yoga challenges us to become the master of our mind, not a slave to it. When our thoughts begin to keep us awake at night, our mental gymnastics need to be addressed, not suppressed.

But the media tempt us with quick-fix promises that can be hard to resist. One Lunesta commercial asks, “Are you at home, trying to sleep, but your mind is still at the office, reviewing tomorrow’s agenda, charting out the future? Maybe it’s time for you to be the boss. Ask your doctor about Lunesta.” The not-so-subliminal message? You don’t have to master your mind—you can gain control simply by taking a pill.

Unfortunately, this message has hit home with Americans. Last year, the pharmaceutical industry poured approximately $300 million into advertising marketed directly to the sleepless consumer—over four times such ad spending for 2004. Sleeping pill sales have surged by 60 percent since 2000, with 42 million prescriptions filled last year alone. More than 26 million of these prescriptions were for Ambien, the 12th best-selling pill in the nation.

But depending on pills is no honeymoon. Last summer, the New York Times reported on some of Ambien’s eerie side effects: the woman in a body cast who miraculously arose every night to devour the contents of her fridge, then in the morning wondered who had stolen her food; the man who tore down the towel racks in his bathroom but had no memory of doing so the next day; people caught driving half-asleep who claimed to be under the influence of Ambien. Sleep experts warn that insomniacs should beware of becoming dependent on a pill and instead make lifestyle changes and rule out underlying conditions such as depression, which can be the culprit of their sleepless nights. Plus, sleep aids can be expensive. The new pill on the block, Lunesta, costs an average of $3.70 per tablet.

Side effects and cost aside, if we need drugs to put us to sleep, we’re in trouble. Ceding control to the pharmaceutical industry makes it impossible for us to explore, and eventually master, our own body and mind. There are better ways to get a good night’s sleep. Through herbs, massage, and relaxing rituals, yoga and ayurveda can show you how.

The Theory Behind the Practice

Ayurveda says that all illnesses are caused by some form of indigestion. In the case of insomnia, Carrie Demers, MD, who uses ayurveda in her medical practice, explains: “At some level—whether it’s physical, mental, or emotional—we haven’t finished extracting what is helpful to us and eliminating what is indigestible. On the physical level, indigestion is caused by bad food or by weak digestion and leads to conditions like heartburn (a contributor to insomnia), flatulence, and diarrhea. Mental indigestion is the inability to let go of a certain incident or thought—usually an unpleasant experience. Emotional indigestion is the recurrence of a feeling, often sadness or anger, long after the precipitating event. The emotion has not been sufficiently digested and remains just under the surface, springing up for no apparent reason”—and keeping us awake at night.

Mental and emotional indigestion are the most common causes of insomnia, Demers says. People who grind their teeth in their sleep are attempting to chew and digest recurring thoughts and emotions. And dreams are another way the mind attempts to digest the day’s experiences.

Vasant Lad, an ayurvedic physician and the director of the Ayurvedic Institute in Albuquerque, New Mexico, offers another perspective on insomnia: excess vata in the mind or nervous system. In the ayurvedic tradition, vata is one of the three doshas, or humors, governing the biological and psychological processes of our body, mind, and consciousness. Literally translated as “wind,” vata is “dry, light, mobile, and cold,” says Lad. “As the principle of mobility, it regulates all activity in the body and mind.” When vata is in balance, it promotes creativity, flexibility, and lightheartedness. But when it’s out of balance, it causes fear, anxiety, restlessness, and a number of sleep disorders.

Yoga and ayurveda offer a variety of methods that get to the root cause of insomnia, whether it’s a vata imbalance or a form of indigestion. These methods work on a deeper, more subtle level than sleeping pills and have only positive side effects. Whichever method you choose, begin by following a few basic guidelines: limit your intake of caffeine, nicotine, and alcohol; avoid eating for two to three hours before bedtime; create a relaxing nighttime routine; and go to bed and wake up at the same time every day. But if you’re doing all that and sleep still eludes you, try a few of these time-tested remedies.

6 Bedtime Rituals for Better Sleep

1. Try nutmeg

According to The Yoga of Herbs by Vasant Lad and David Frawley, nutmeg is “one of the best medicines for calming the mind.” This common kitchen spice helps reduce high vata in the colon and nervous system and promotes sound sleep. Here are two treatments—one internal, and one external.

Warm, spiced milk. Add up to 1/8 teaspoon of nutmeg to a cup of warm milk (which contains a sleep-inducing amino acid called tryptophan).

Nutmeg facial mask. Mix equal parts of ghee (clarified butter) and nutmeg powder into a paste and smear it around your eyes and across your forehead at bedtime.

2. Take a hot bath.

A hot bath removes the day’s residue, relaxes the muscles, soothes vata, and induces sleep.

3. Take an herbal sedative.

Mix equal parts of powdered tagara, valerian, and chamomile. Put 1/4 teaspoon of the mixture into a little warm water and drink just before bed. Tagara (valeriana wallichi) and valerian (valeriana officinalis) are vata-pacifying sedatives, and chamomile balances the emotions.

4. Give yourself a 5-minute massage.

According to Lad, a scalp and foot massage is a shortcut to full-body relaxation. Why? Because all meridians, or nadis, begin in the scalp and end in the soles of the feet. Plus, many neural endings, receptors, and marmas (pressure points) are clustered in the head and feet. By giving yourself the following mini-massage, Lad says, “You will get the benefits of an entire body massage.” Here’s how:

  • Sitting on a chair or bed, rub your hands with comfortably warm sesame, brahmi, or jatamansi oil. Alternately using the flat of your hand and your fingertips, make small, circular motions along the surface of your scalp for two minutes. Then switch to your feet.
  • Put more oil on your hands and in small, circular motions, rub the top of your right foot from the ankle to the toes; from the ankle to the heel; and on the soles.
  • Press your thumb on the top of the foot at the base of the shin. Gently and slowly drag your thumb toward the big toe.
  • Return to the base of the shin and drag your thumb toward the second toe. Repeat this motion to the third, fourth, and fifth toes.
  • Cross your right ankle over your left knee, place your right hand on the top of the right foot, lace your fingers between your toes, and push the foot inward, outward, and in a circular motion.
  • Unlace your fingers and, using your right thumb, apply pressure along the inner border of the sole from the big toe to the heel.
  • Drag your thumb along the outer border of the sole, from the root of the fifth toe to the heel.
  • Make a fist and massage the sole of the foot in little circles. Slowly pull each toe away from the foot as though you are “popping” the joint.
  • Repeat the entire process on your left foot.

When you’ve massaged both feet, soak them for five minutes in a bucket of warm saltwater to draw out the dislodged stress and toxins. Put on cotton socks, place a towel on your pillow, and settle into sleep. (In the morning, leave time for a longer shower; it will take a few shampoos to remove the oil from your hair.)

5. Make time for yoga.

A regular, balanced hatha yoga practice circulates the lymph and blood, tones the channels of elimination, and balances both the endocrine and nervous systems, calming vata and helping the body and mind digest the events of the day. Whether you practice in the morning, afternoon, or at bedtime, yoga paves the way to a good night’s sleep.

6. Do a relaxation practice.

Yogic relaxation techniques train the body and mind to relax completely while remaining in a waking state. They also help you let go of sleep-disturbing stress and emotions. If you’re new to relaxation practices, try this tension-relaxation exercise:

Lie in shavasana (corpse pose) with a cushion under your neck and your legs spread three feet apart. As you inhale, scrunch up the muscles in your face and pull them toward the nose. Hold for two seconds, then exhale and completely relax. Next, clench your right shoulder, arm, and hand on an inhale. Hold for two seconds, then exhale and let your muscles melt into the floor. Repeat on the left side. Now tense your right leg from the buttock to the toes; hold briefly; exhale and release. Repeat on the left side.

Next, inhale and tense your entire body. Hold for two seconds, deepen the contraction, then exhale and surrender into the floor. Repeat this contraction two more times. Then surrender into shavasana. You can follow this practice with a systematic relaxation or simply lie resting, breathing as if the whole body breathes. As you exhale, let the breath release tension and wastes from the entire body. As you inhale, let the breath nourish every cell and tissue. Continue for five to ten breaths.

As you become more advanced, there are a number of other systematic relaxation practices that train the mind to focus on and relax different parts of the physical body and, later, the more subtle energetic body. You can find some of these exercises outlined in yoga manuals. You can also try guided relaxation CDs.

6 phase meditation

This infographic is based on the core meditation from The Envisioning Method, a daily practice designed by Mindvalley Founder, Vishen Lakhiani.

The 6 Phase Meditation is a distillation of hundreds of books on personal growth and is designed to create the most remarkable transformation in your state of being — in the shortest amount of time.

The 6 Phase Meditation (Infographic)

Designed by Vishen Lakhiani based on his own daily practice, the Envisioning Method is a distillation of hundreds of books on personal growth and designed to create the most remarkable transformation in your state of being — in the shortest amount of time.

 

Choc Meditation

A fun and simple meditation to develop mindfulness and awareness.

Have a small piece of chocolate handy for this meditation. Use good quality chocolate if possible as the meditation makes you more aware of your senses and experiences. This will add to the positive experience of the meditation.

Written and recorded by Julie Bladon copyright 2013. Produced by Ricardo Wolkers, perceptionaudio.co.uk. Music by Christopher Lloyd Clarke; Licensed by RoyaltyFreeMeditationMusic.com.