Additional Information
Book Details
Abstract
Yoga therapy offers a truly holistic approach to solving the growing problem of insomnia. In this book expert yoga therapist Lisa Sanfilippo explains how yoga practices can be used to target the underlying issues that inhibit good quality sleep, with immediate results that build over time.
Learn how to work with clients to release tension in the body that builds up during the day making it difficult to sleep at night. Honouring a natural yogic and Ayurvedic approach, and infusing it with modern neuroscience, Lisa also addresses the deeper emotional reasons for not sleeping well and looks at how lifestyle changes can help to achieve better quality rest. With the body-mind connection at its core, this book shows how to support better health holistically to restore balance in each layer of the body.
Lisa Sanfilippo is a registered yoga therapist and senior yoga teacher at Triyoga and The Life Centre. She has spent 15 years developing the leading yoga workshops for insomnia. She lives in London, UK.
Table of Contents
| Section Title | Page | Action | Price |
|---|---|---|---|
| Yoga Therapy for Insomnia and Sleep Recovery: An Integrated Approach to Supporting Healthy Sleep and Sustaining Energy All Day by Lisa Sanfilippo | 2 | ||
| Acknowledgements | 11 | ||
| Disclaimer | 13 | ||
| Introduction to Sleep Recovery: A Yoga Therapy Approach | 15 | ||
| Overcoming Insomnia and Finding Better, More Restful Sleep | 15 | ||
| Insomnia and Sleep Problems: What Are They and How Many People Are Affected? | 16 | ||
| It’s Not Just Mind Over Matter | 20 | ||
| A Personal Story | 23 | ||
| Sleeplessness as a Wake-Up Call | 24 | ||
| Real People, Real Examples | 24 | ||
| Assessment | 25 | ||
| Why Not Just Yoga, and Why Yoga Therapy? | 25 | ||
| A Yoga Therapy Approach | 26 | ||
| The Eight Limbs: Classical Yoga Practices | 29 | ||
| The Five Koshas: A Layered Map | 31 | ||
| Sleep Recovery | 38 | ||
| The Three Ayurvedic Doshas: Physical and Psychological Constitution | 39 | ||
| Meet Some Sleepy People | 44 | ||
| And Now You: Practice as Resource | 50 | ||
| 1. Body Recovery | 53 | ||
| The Forces Behind Our Sleep | 53 | ||
| Inside Sleep: We Haven’t Really vWe’ve Switched Off | 63 | ||
| The Sleep Log | 67 | ||
| Body Reconnection: Releasing Tension, Cultivating Interoception | 70 | ||
| Body Recovery for Sleep: Yoga Moves | 73 | ||
| The Sleep Sequences | 74 | ||
| Daytime Yoga: Restoration and Wake Up | 77 | ||
| Simple Sleep Sequence | 80 | ||
| Deeper Sleep Sequence | 94 | ||
| Restorative Poses | 109 | ||
| Advanced Asana Morning Wake-Up | 126 | ||
| 2. Energy Recovery for Better Sleep | 131 | ||
| Wired or Tired? Energy Management, Prana Problems and Sleep | 131 | ||
| The Five Pranas: The Movement of Life Force, Grounding and Energizing | 133 | ||
| Daily Energy: An Ayurvedic Perspective | 134 | ||
| Understanding the Body–Brain–Breath–Sleep Connection | 137 | ||
| Yoga for Sleep: Neurophysiology | 138 | ||
| Managing Stress and Relaxation: Breath and the Vagus Nerve | 144 | ||
| Changing Your Breathing: Shifting Your Body and Brain Responses | 145 | ||
| The Practices: Daily Energy Recovery | 147 | ||
| Calming and Sleep-Inducing Breath Practices | 150 | ||
| Relaxation-Inducing Acupressure (Marma) | 161 | ||
| Activating/Wake-Up Breathing Practices | 166 | ||
| 3. Mental Recovery | 169 | ||
| Improving ‘Mental Digestion’ | 170 | ||
| Traditional Mind-Over-Matter Cognitive Approaches | 171 | ||
| Retraining Your Brain: A Mind–Meditation–Sleep Theory | 174 | ||
| Tools for Managing the Mind | 180 | ||
| 4. Emotional Recovery for Sleep | 189 | ||
| Emotions Can Cause Sleepless Nights | 189 | ||
| Personality, Emotional Reaction and Sleep | 191 | ||
| Part B: Emotions and Overwhelm: Overcoming Post-Traumatic Insomnia | 203 | ||
| 5. The Soul | 223 | ||
| What’s Keeping Us Awake May Be ‘Awakening’ Us | 224 | ||
| A Non-Dogmatic, Spiritual Dimension of Yoga Therapy | 225 | ||
| Sleep and States of Consciousness | 229 | ||
| The Chakra System, Waking Up and Alchemical Transformation | 230 | ||
| Strengths and Needs: ‘Excess and Deficiency’ within Each of the Chakras | 232 | ||
| ‘Letting Go’: The Power of Limitation, Endings and Finality | 237 | ||
| Finding Meaning in a Fast-Moving World | 238 | ||
| Healing Work as a Meaningful – Even Sacred – Service | 241 | ||
| Blessing between Teacher and Student | 242 | ||
| References | ccxlv | ||
| About the Author | 249 | ||
| Index | 251 | ||
| Blank Page |