{"id":9540,"date":"2019-12-04T00:00:00","date_gmt":"2019-12-04T00:00:00","guid":{"rendered":"https:\/\/glohs.hk\/?p=9540"},"modified":"2020-08-03T08:29:46","modified_gmt":"2020-08-03T08:29:46","slug":"yoga-for-insomnia-part-ii","status":"publish","type":"post","link":"https:\/\/glohs.hk\/zh-hant\/yoga-for-insomnia-part-ii\/","title":{"rendered":"Yoga for Insomnia Part II"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"9540\" class=\"elementor elementor-9540\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-48d19dea elementor-section-height-min-height elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"48d19dea\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3cdd4037\" data-id=\"3cdd4037\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-29b9bb52 elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"29b9bb52\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2726fed2\" data-id=\"2726fed2\" 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elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>4 12 \u6708, 2019<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-676722a elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<i class=\"fa fa-clock-o\" aria-hidden=\"true\"><\/i>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-time\">\n\t\t\t\t\t\t\t\t\t\t<time>12:00 \u4e0a\u5348<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-57cbeeb elementor-inline-item\" itemprop=\"commentCount\">\n\t\t\t\t\t\t<a href=\"https:\/\/glohs.hk\/zh-hant\/yoga-for-insomnia-part-ii\/#respond\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<i class=\"fa fa-commenting-o\" aria-hidden=\"true\"><\/i>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-comments\">\n\t\t\t\t\t\t\t\t\t\t\u6c92\u6709\u8a55\u8ad6\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-426d9155 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"426d9155\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Yoga for Insomnia Part II<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7c42669d elementor-widget elementor-widget-text-editor\" data-id=\"7c42669d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\"><span class=\"s1\">If you enjoyed the first part of Yoga for Insomnia, hopefully you will find the second part equally helpful.<span class=\"Apple-converted-space\">\u00a0 <\/span>We will explore more complex poses with simple instructions and explanation of benefits and contradictions.<span class=\"Apple-converted-space\">\u00a0 <\/span>The following two poses emphasize placing the head below the heart, thus giving the heart a rest and more blood to the brain cells to fight anxiety and stress.<\/span><\/p><p class=\"p1\"><span class=\"s1\"><i>If you are on any medications or have low or high blood pressure, you may want to consult a doctor or an experienced yoga teacher before doing these poses.<\/i><\/span><\/p><p class=\"p1\"><span class=\"s1\">These poses can be done anytime of the day for a quick relaxation or at night before bed to prepare you for a restful sleep.<\/span><\/p><p class=\"p2\"><span class=\"s1\"><b>Wide-Legged Standing Forward Fold<\/b><\/span><\/p><p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-medium wp-image-9543 alignright\" src=\"https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/WideLegForwardFold1_Final_resized-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/WideLegForwardFold1_Final_resized-225x300.jpg 225w, https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/WideLegForwardFold1_Final_resized.jpg 432w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/p><ul class=\"ul1\"><li class=\"li3\"><span class=\"s1\">Step your feet wide apart, turn your feet in so they are parallel and facing forward.<\/span><\/li><li class=\"li3\"><span class=\"s1\">Hand on hips, lengthen your upper body as you breathe in,and fold forward from your hips as you breathe out.<span class=\"Apple-converted-space\">\u00a0 <\/span>Slight bent on the knees to protect the hamstrings and lower back.\u00a0<\/span><\/li><li class=\"li3\"><span class=\"s1\">Rest your hands on blocks in front of you or on the floor.<span class=\"Apple-converted-space\">\u00a0 <\/span>Option to rest your head on a block to encourage the lengthening of your spine as you fold forward. <span class=\"Apple-converted-space\">\u00a0\u00a0<\/span><\/span><\/li><li class=\"li3\"><span class=\"s1\">If your back is fairly straight and you\u2019d like to deepen the pose, shift the weight towards the balls of your feet (you may need to bend your knees more), wrap your hands around your ankles and let your elbows open out to the sides.<\/span><\/li><li class=\"li3\"><span class=\"s1\">Relax your shoulders, lengthen your neck and spine, and gaze at a point behind you.<\/span><\/li><li class=\"li3\"><span class=\"s1\">Option to adjust the stance of your feet; a wider stance helps your upper body fold down more.<\/span><img decoding=\"async\" class=\"size-medium wp-image-9544 alignright\" src=\"https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/WideLegForwardFold2_Final_resized-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/WideLegForwardFold2_Final_resized-225x300.jpg 225w, https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/WideLegForwardFold2_Final_resized.jpg 432w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/li><li class=\"li3\"><span class=\"s1\">Stay and breathe deeply for five to ten counts.<span class=\"Apple-converted-space\">\u00a0 <\/span>If you like to stretch further,<\/span><\/li><li class=\"li3\"><span class=\"s1\">Rest your hands on the floor or a block, slowly lift up half way as you breathe in, then fold down again as you breathe out \u2013 aiming the top of your head toward the floor or block.<span class=\"Apple-converted-space\">\u00a0 <\/span>Repeat for five to ten counts.<\/span><\/li><li class=\"li3\"><span class=\"s1\">To come up: hands on hips, slowly roll up with bent knees and lift your head up last.<img decoding=\"async\" class=\"size-medium wp-image-9545 alignright\" src=\"https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/WideLegForwardFold3_Final_resized-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/WideLegForwardFold3_Final_resized-225x300.jpg 225w, https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/WideLegForwardFold3_Final_resized.jpg 433w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/span><\/li><\/ul><p><span class=\"s1\"><b>Benefits:<\/b><span class=\"Apple-converted-space\">\u00a0 <\/span>Similar to standing forward fold, a wider stance further l<\/span><span style=\"font-size: 16px;\">engthens the spine and lower back, promotes flexibility in the hips, glutes, calves and hamstrings.<\/span><span class=\"Apple-converted-space\" style=\"font-size: 16px;\">\u00a0 <\/span><span style=\"font-size: 16px;\">Forward bending stimulates our digestive systems by g<\/span><span class=\"s1\" style=\"font-size: 16px;\">ent<\/span><span class=\"s1\" style=\"font-size: 16px;\">ly massaging the respective organs to provide detoxification benefits.\u00a0<\/span><\/p><p class=\"p3\"><span class=\"s1\"><b>Caution<\/b> against tight hamst<\/span><span class=\"s1\">rings and calves\u00a0<\/span><span class=\"s1\">muscles: please keep<\/span><span class=\"s1\">\u00a0the knees soft throughout the pose.<\/span><\/p><p class=\"p2\"><span class=\"s1\"><b>Supported Shoulderstand<\/b><\/span><\/p><ul class=\"ul1\"><li class=\"li3\"><span class=\"s1\">Use folded blankets or flat cushions for shoulders support.<span class=\"Apple-converted-space\">\u00a0 <\/span>Lie flat on your back with bent knees.<span class=\"Apple-converted-space\">\u00a0 <\/span>Bend both arms and walk the elbows underneath your shoulders.<\/span><\/li><li class=\"li3\"><span class=\"s1\">Option 1:<span class=\"Apple-converted-space\">\u00a0 <\/span>Modified supported shoulder stand.<\/span><ul class=\"ul1\"><li class=\"li3\"><span class=\"s1\">Put weight on your heels and lift the hips up as you breathe out, and then put one or two blocks just above your tail bone to support your hips.<\/span><\/li><li class=\"li3\"><span class=\"s1\">Gently lower the hips down to the block(s) and then lift both legs straight up.<span class=\"Apple-converted-space\">\u00a0 <\/span>Rest both hands on your hips or on the floor.<span class=\"Apple-converted-space\">\u00a0 <\/span>Breathe here for five to ten breaths.\u00a0<\/span><\/li><li class=\"li3\"><span class=\"s1\">To come out: lower your feet down. Lift your hips and take out the block(s) to allow your lower back and then your hips to gently come down on the mat.<\/span><\/li><\/ul><\/li><\/ul><p class=\"p2\"><span class=\"s1\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-9541 alignright\" src=\"https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/ShoulderStandSupp_Final_resized-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/ShoulderStandSupp_Final_resized-225x300.jpg 225w, https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/ShoulderStandSupp_Final_resized.jpg 432w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/span><\/p><ul class=\"ul1\"><li class=\"li3\"><span class=\"s1\">Option 2: Supported shoulderstand.<\/span><ul class=\"ul1\"><li class=\"li3\"><span class=\"s1\">Walk your feet closer to your hips.<span class=\"Apple-converted-space\">\u00a0 <\/span>As you breathe out, curl up to lift your hips and legs to bring the thighs\/knees close to your face.<\/span><\/li><li class=\"li3\"><span class=\"s1\">With your elbows grounded firmly under the shoulders, bring your hands (fingers facing up) towards your lower back for support.\u00a0<\/span><\/li><li class=\"li3\"><span class=\"s1\">Slowly straighten your legs and point the balls of the feet towards the ceiling.<\/span><\/li><li class=\"li3\"><span class=\"s1\">Option to walk your elbows closer together to strengthen the support of your hips and legs.\u00a0<\/span><\/li><li class=\"li3\"><span class=\"s1\">Option to walk your hands further down towards the upper back as you continue to lift and lengthen the middle back vertically upwards.<\/span><\/li><li class=\"li3\"><span class=\"s1\">Gaze at your feet.<span class=\"Apple-converted-space\">\u00a0 <\/span>Do NOT turn your head.<span class=\"Apple-converted-space\">\u00a0 <\/span>Gradually work towards aligning your feet, hips and shoulders into one straight line.<\/span><\/li><li class=\"li3\"><span class=\"s1\">Hold the pose for five to ten breaths initially and work up to 15 to 20 breaths.<\/span><\/li><li class=\"li3\"><span class=\"s1\">To come out: Release your legs over your head.<span class=\"Apple-converted-space\">\u00a0 <\/span>As you breathe out, slowly roll your spine down: upper, middle and lower back, followed by the hips with your hands on the side for support.<span class=\"Apple-converted-space\">\u00a0 <\/span>Then gently lower your legs on the floor.<\/span><\/li><\/ul><\/li><\/ul><p class=\"p2\"><span class=\"s1\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-9542 alignright\" src=\"https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/ShouldStandFull_Final_resized-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/ShouldStandFull_Final_resized-225x300.jpg 225w, https:\/\/glohs.hk\/wp-content\/uploads\/2019\/11\/ShouldStandFull_Final_resized.jpg 433w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/span><\/p><p class=\"p3\"><span class=\"s1\"><br \/><b>Benefits:<\/b> Shoulderstand stimulates the thyroid glands and improves its function.<span class=\"Apple-converted-space\">\u00a0 <\/span>It increases blood flow to the lungs and helps relieve symptoms from bronchitis, excess mucus or phlegm.<span class=\"Apple-converted-space\">\u00a0 <\/span>Similar to other inversions, more blood to the brain calms the mind and improves concentration.<span class=\"Apple-converted-space\">\u00a0 <\/span>You will feel refreshed and get an instant energy boost, especially if you suffer from lack of sleep.\u00a0<\/span><\/p><p class=\"p3\"><span class=\"s1\"><b>Caution<\/b> against recent neck injury or stroke; diarrhoea, high blood pressure and glaucoma.<span class=\"Apple-converted-space\">\u00a0 <\/span>Women should avoid practising any full inversions during menstruation.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-49b206a4 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"49b206a4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-197eb6ce elementor-widget elementor-widget-heading\" data-id=\"197eb6ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">More to explore<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-25b61746 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"25b61746\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2193e8c9\" data-id=\"2193e8c9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>If you enjoyed the first part of Yoga for Insomnia, hop [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":9552,"comment_status":"open","ping_status":"closed","sticky":false,"template":"elementor_canvas","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[157,76],"tags":[],"class_list":["post-9540","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-contributor","category-members-only-posts"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga for Insomnia Part II - GLOHS Organic Skincare &amp; Health Products<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/glohs.hk\/yoga-for-insomnia-part-ii\/\" \/>\n<meta property=\"og:locale\" content=\"zh_TW\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga for Insomnia Part II - 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