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RESTORE YOUR REST
Do you want help to sleep better? In the UK two thirds of adults have disrupted sleep. Sleep Recovery with Lisa Sanfilippo offers a solution rooted in over 20 years’ research and experience. This course is based on how yoga can support you to find the sleep you need. Lisa offers an integrated and holistic approach to getting a good night's sleep without resorting to chemical support or a solution which only partially tackles the challenge. Lisa’s five-step programme:
- Is suitable for all levels
- Is for everyone wanting to experience better sleep
- Tackles the challenge of better sleep through an integrated and holistic way by understanding each individual’s differing needs
- Tackles the underlying causes of poor sleep
THE SLEEP RECOVERY PROGRAMME
Lisa Sanfilippo has worked with hundreds of people over the past twenty years including herself, to find an effective method for better sleep. Lisa’s research encompasses medical, psychological, traditional and non-traditional approaches to tackle a twenty-first century epidemic. The Sleep Recovery series will support you to work in an integrated and holistic way. You will work to release the low-level tension that you may feel is ever present at a bodily level. You will learn how to manage your energy throughout the day through breath exercises and restorative poses and finally you will learn to tackle a racing mind through meditation. The classes in this series will show you how to:
- Repair your body's relationship with sleep
- Rebalance your energy levels throughout the day
- Reclaim your mind
WHAT TO EXPECT
The Sleep Recovery course offers a number of practices that you can incorporate into your daily life depending on what you need on any given day. The core practices in the course: the Simple Sleep Sequence and Deeper Sleep Sequence work well as a bedrock of your sleep recovery. We recommend you then combine these with what you most need on any given day, whether it is a specific breathing practice; manipulating marma points, a morning energiser or restorative afternoon pick-me-up. Watch through the Pranayama class to identify which practices you need and use it as a reference to keep coming back to. The section below outlines Lisa’s recommendations on how to practice this series and which practices work best in different situations..
HOW TO PRACTICE THIS COURSE
- The first two classes in this series: Simple sleep sequence and deeper sleep sequence are a great starting point. Practice these classes to help you to repair your body’s relationship with sleep (Step 1 of the programme).
- The Restorative, Pranayama and Marma practice are all great ways to help you to rebalance your energy levels (Step 2 of the programme). Lisa recommends the restorative class as a soothing pick-me-up either in the afternoon to provide a healthier alternative to caffeine or as an energiser after a poor night’s sleep.
- The Pranayama class offers a variety of different breathing practices that will support you throughout the day and in different situations.
- The marma practices offer additional support and work well alongside the breathing practices to offer deep calm. Lisa recommends practicing these straight after the simple or deeper sleep sequences.
- Step 3 of these practices to help you calm and disperse your thoughts. Meditation is a wonderful way to de-stress and for sleep recovery is particularly powerful to practice first thing in the morning and then again in the afternoon any time up to 7.00pm.
- Finally, Lisa offers a series of quick poses in the Simple Morning Wake Up class to work as a pick-me up any time of the day.
- In this course Lisa demonstrates the sequences so that you can learn and incorporate them into your life. So watch through first and then practice them till you know the sequences well enough to practice them on your own.
WHAT IS MARMA THERAPY?
Our Marma points are points in the body where different tissue types meet and in ayurveda, the sister science to yoga, are believed to be energy points where ‘prana’ or energy can stagnate. Marma points are a little like acupressure or acupuncture points that you may be familiar with from Chinese medicine.
A TOOLKIT FOR LIFE
The Sleep Recovery series offers a tool kit for a lifetime of better sleep. You can read more about Lisa's book Sleep Recovery in this article and visit the Sleep Recovery website. We’d love to hear how you get on with the course so please share in the movers’ group. Once you have understood your sleep patterns better and are familiar with Lisa’s sequences and when each type of practice works for you, why not try other classes for sleep? Our 16 step sleep challenge includes classes to practice before bed, restorative classes for a morning or afternoon boost and meditation classes to help you calm your mind.
WHAT ARE YOU WAITING FOR?
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Your Classes
1
Sleep Recovery Series (1): Simple Sleep
15:05 | Lisa Sanfilippo
A gentle, simple soothing bedtime ritual yoga class. With a simple set of yoga poses which flow from one to the next, prepare for sleep or get back to bed if you wake in the middle of the night. Suitable for all levels, you can do it in your bedroom with minimal space - even in your bed! This sequence reduces physical tension, lowers your heart rate, and decreases the stress hormones in your body to prepare you for deep rest. This yoga class ocuses on all of the major tension hotspots in your body: chest, neck, shoulders, lower back, hips, thighs, hamstrings: pulling the tension out to prepare you for deeper, more restful sleep. Do this class own or finish with a pre-sleep three part breath class or marma point class. Also an excellent prelude to restorative poses for those who find it hard to settle into restoratives right away.
| MoveTime | Teacher | Level |
|---|---|---|
| 15:05 | Lisa Sanfilippo | All Levels |
2
Sleep Recovery Series (2): Deeper Sleep Sequence
28:41 | Lisa Sanfilippo
This sleep yoga class ritual is perfect for evening time to slow you down to get ready for bed, or remedy for middle-of-the-night wakeups. This class is for those who like some deeper yoga poses, and have more mobility. Featuring deeper hip, thigh, hamstring, and twisting poses, as well as seated forward bends. Breath using ‘the drop’ which lowers physical tension, decreases your heart rate, and dissipates the stress hormones in your body, to prepare you for deep rest. Also good for those who want to prepare for a restorative practice at any time of day. You will need a cushion, pillow or yoga brick.
| MoveTime | Teacher | Level |
|---|---|---|
| 28:41 | Lisa Sanfilippo | All Levels |
3
Sleep Recovery Series (3): Restorative Pick Me Up
20:28 | Lisa Sanfilippo
This yoga class teaches the set up of restorative yoga poses to bring you into the mental and physical states which repair your ability to sleep at night, whilst helping to replenish energy during the day. These gentle restorative yoga poses will gently energise you, perfect for a midday pause or great as a gentle way to start the day. Poses include legs up the chair pose, lying down goddess pose and child's pose. After you've learnt the set up for these poses we recommend you learn the set up and stay in position for a minimum of 3 minutes for each pose. You'll need a chair or a sofa, a blanket, a belt and two bolsters or sofa cushions. Lisa talks us through the set up of these props, and how to use sofa cushions for a comfortable restorative goddess pose.
| MoveTime | Teacher | Level |
|---|---|---|
| 20:28 | Lisa Sanfilippo | All Levels |
4
Sleep Recovery Series (4): Simple Morning Wake Up
06:47 | Lisa Sanfilippo
Keep it simple with a set of simple exercises which can be done anywhere! This can be done in the office, kitchen or wherever you don't have space to lay out a yoga mat, and wake up happier and more focussed. Also great as a pick-me-up when you're at work, these poses and this breath focus will help you wake up easily, and can be done almost anywhere. You’ll clear your head, get your circulation going and feel more alert. Use this any time of day as a pick-me up.
| MoveTime | Teacher | Level |
|---|---|---|
| 06:47 | Lisa Sanfilippo | All Levels |
5
Sleep Recovery Series (5): Breathe to Relax
19:06 | Lisa Sanfilippo
A tutorial of breath work practices which are gentle, adaptable and easy to remember when you want to repair your ability to rest throughout the day. Use them to drift off to sleep at night, or if you wake in the middle of the night. The first breath practice is a simple Ujjayii breath with a lengthened exhale to increase a sense of calm, then three part breathing. These techniques are perfect to practice before bed or anytime you need to relax.
| MoveTime | Teacher | Level |
|---|---|---|
| 19:06 | Lisa Sanfilippo | All Levels |
6
Simple Sleep Recovery Series (6): Marma Points for Relaxation
09:48 | Lisa Sanfilippo
Marma points are two hand-pressure points from the Ayurvedic tradition of marma. When you find the right point, and combine these points with a long exhale, they drop you down into a relaxed state that restores your ability to de-stress and rest throughout the day, and can send you off into sweet dreams at night. Not suitable for pregnant women or those with low blood pressure. A great tool to use for anytime you need to relax and calm.
| MoveTime | Teacher | Level |
|---|---|---|
| 09:48 | Lisa Sanfilippo | All Levels |
7
Sleep Recovery Series (7): Meditations
14:52 | Lisa Sanfilippo
A simple breath focused meditation class to help digest the day’s thoughts, feelings and impressions to banish the bedtime thought-parade that can prevent you from sleeping. Lisa gives you tips on mental-digestion during the day to prevent and recover from night-time sleeplessness.
| MoveTime | Teacher | Level |
|---|---|---|
| 14:52 | Lisa Sanfilippo | All Levels |
