SLEEP BETTER and Faster | 10 Minute Daily Routines

SLEEP BETTER and Faster | 10 Minute Daily Routines


Hello Earth Citizens. In this video, I
will demonstrate a quick exercise you can do when you can’t fall asleep.
This is called Toe Tapping Exercise and it’s great because it brings all the
mental activity you have that is causing you not to sleep down to the bottom of
your body, towards your feet. When you do that it promotes circulation and this
exercise, you will see, is more effective than counting sheep. So, let’s try this
exercise together. First, get into a lying down posture. Lie down comfortably where
you are and rest your hands by your side, palms facing up. Before we start
let’s bring some breaths into the body. Breathe in deeply through your nose and
exhale from your chest Inhale deeply through your nose and
exhale stuffiness from your chest out of your body. One more time, breathe in and exhale stuffiness and stress from your
chest. Great job.
Now, bring your legs together and what you do for this exercise is just move
your feet out and in, so you’re tapping your big toe together with the other big
toe like this. The trick here is is to move your whole leg all the way up to
your hip joints. This is great for loosening up your hip joints, loosening up
your thighs, knees, ankles, bottom of your feet, and also you will see it’s great
for your lower back as well. So try this exercise with me. Close your eyes, feel your body. We will count to 100, take a rest and breathe, count to 100 take a
break and breathe. So let’s starts just focus on your body, closing your eyes,
moving your feet and legs all the way to your hip joints. 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 20 1 2 3 4 5 6 7 8 9 30 1 2 3 4 5 6 7 8 9 40 1 2 3 4 5 6 7 8 9 50 1 2 3 4 5 6 7 8 9 60 1 2 3 4 5 6 7 8 9 70 1 2 3 4 5 6 7 8 9 80 1 2 3 4 5 6 7 8 9 90 1 2 3 4 5 6 7 8 9 100 Stop. Feel your body. You might feel some tingling happening in your body. Take a
deep breath in through your nose and breathe out. Deep breath in through your nose and
exhale as if you are releasing every heavy thing in your body. One more time exhale, release everything. Great job. Now we’ll do another set and this time we will shake our head side to side as well.
So, if you watch the video please keep the same rhythm and pace as me. This will make it the most effective. Are you ready? All right, let’s start. Tap your toes and
shake your head lightly side to side. 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 20 1 2 3 4 5 6 7 8 9 30 1 2 3 4 5 6 7 8 9 40 1 2 3 4 5 6 7 8 9 50 1 2 3 4 5 6 7 8 9 60 1 2 3 4 5 6 7 8 9 70 1 2 3 4 5 6 7 8 9 80 1 2 3 4 5 6 7 8 9 90 1 2 3 4 5 6 7 8 9 100 Stop. Feel your body. You might feel some tingling,
maybe you’re feeling a change in temperature in your feet or your body,
maybe some magnetism pulsations. Everything is okay, just be aware of what
your body is feeling. Take a deep breath in through your nose, exhale release
every stuffy thing from your chest. Another deep breath in, exhale. One last time, breathe in and release everything from your body. And stay there for a
little bit, close your eyes, feel your body, feel your
brain. Does your brain feel more relaxed? If you’re very sensitive to energy you
might already be feeling a little bit sleepy. Do you feel tingling? Do you feel
warm or do you feel coldness? Do you feel magnetism? Feel the subtle sensations happening in
your body and if you start to feel a little bit more relaxed, that’s a good
sign. Okay, now slowly turn your body to the left and sit up, please. So, when you’re at home and you’re just
about to go to sleep and you can’t fall asleep and you’re lying down in bed you
can do this exercise for as many repetitions as necessary to help you
fall asleep. Most people, they actually fall asleep while doing the Toe
Tapping Exercise and that is perfectly okay. So, I hope you enjoyed that and I
hope you can use this for the nights when you can’t sleep, when there’s too
much mental activity and you can’t fall asleep at night. If you would like to
experience a full 1-hour Brain Education-based yoga class, please visit
a local Body & Brain Yoga studio near you.