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Insomnia
Insomnia affect around 40 million people every night. Over time, sleep deprivation can have serious consequences for your health, weight and ability to perform your job. The American Academy of Sleep Medicine offers a useful fact sheet on what insomnia is and what can be done about it.

Insomnia is not just a case of not being able to fall asleep. It is also related to not being able to stay asleep or to experience quality sleep that refreshes body and mind. If you’ve been tossing and turning a lot lately, try these yoga poses. Just don’t do them an hour before bedtime, because all exercise is energizing.

Big toe
Bridge
Cat-Cow
Corpse
Dolphin

Downward Dog

Downward Dog

Seated Forward Bend, 1 leg drawn in
Bend your right leg inward so the sole of the foot is resting on the opposite thigh. Fold forward from the pelvis and try to touch the toes or lower part of your leg. Hold and breathe for 15 seconds.

Plow

Reclining Bound Angle Pose

Reclining Bound Angle Pose

Reclining Bound Angle
Sit in Butterfly or Cobbler pose. Ease yourself onto your back with the help of your elbows. Or, start in Corpse pose, bend your knees so the soles of the feet are touching, and breathe into the pose.

Supported Shoulder Stand

AVOID
Camel
Too much Downward dog
Too many lunges
Handstands
Headstands
Shoulder stands
Plow

Do the poses you like best, and remember to keep track in your journal of the safest poses that will also be the most effective in relation to all your health issues.

Osteoporosis

Osteopenia and osteoporosis are two health conditions related to our bones thinning as we age. Most people imagine their bones to be solid and unchanging. In fact, they are constantly breaking down and being built back up again. Women who undergo menopause and men who do not have a balanced diet rich in calcium and Vitamin D, the building blocks of strong healthy bone, can be more prone to fracture. This can in turn lead to serious disability and even death, such as from a broken hip and inactivity triggering pneumonia or blood clots in the legs.

Any weight bearing exercise can help combat osteopenia and osteoporosis. This includes lifting light weights, using resistance bands, and/or doing weight-bearing poses in yoga. Here are some of the most effective ones to keep your bones healthy no matter what your age.

Mountain
Tree
Chair
Triangle
Warrior II
Big Toe
Dolphin
Bridge
Locust
Cat stretch
Legs up the wall
Camel if you want to really challenge yourself