hen you’re wide awake in
the middle of the night,
surrounded only by your
racing thoughts, it’s easy
to believe the rest of the
world is sound asleep. Nothing could be
further from the truth. In the UK alone,
67 per cent of us struggle to get a good
night’s sleep – in fact, busy mind aside,
there are 90 distinct sleep disorders,
according to the US Institute of Medicines
- and insomnia doesn’t just affect your
mental performance the next day; over
time, it can also increase your risk
of depression, heart attack and stroke.
The good news is there’s plenty you can
do to boost your chances of a deep and
nourishing rest. ‘Several studies show
Pilates can help improve the quality of your
sleep,’ says Lynne Robinson, founder of
Body Control Pilates (bodycontrolpilates.
com). ‘Pilates requires you to move mindfully
and with control. As your breathing
deepens and settles into a rhythm, your
spine unravels, your limbs stretch out,
mind and body unite and you feel calmer.’
To enhance your chances of sleep, try this
bedtime session from Robinson’s new book
Shape up with Pilates (Kyle Books, £19.99)
to help your body prepare to drift off. Zzzzz...
2
C AT
WHY IT WORKS: This pose unravels and lengthens the spine,
lubricating your spinal joints and discs. It also mobilises the hips.
REPS: Do this up to 8 times
● From all fours, breathe in, then breathe out as you tuck your tailbone under.
Let your lower back gently round and then your upper back, then your
neck to create an even curve in your spine.
Release your neck slightly (pictured right).
● Breathe in wide, then breathe out as
you send your tailbone away from the
crown of your head and return to neutral.
Breathe in and hold your lengthened spine.
● Breathing out, extend your upper spine,
lengthening through your head and neck,
then directing your breastbone forward.
● Breathe in and return to neutral.R t
restore
Struggling to sleep at night?
Prepare your body for deep
rest with these simple
Pilates moves1
RELAXATION POSITION
WHY IT WORKS: This is an awareness exercise, a way to
check in with your alignment, breathing and centring.
TIME: Rest in the pose for 5 minutes
● Lie on your back, knees bent, feet hip-width apart and parallel.
Lengthen your neck but maintain its natural curve (rest your head on a
folded towel if need be). Place your hands on your lower abdomen.
● Allow your spine to widen and lengthen, your thighs to sink towards
your hips and your lower legs towards your ankles. Ground your feet.
● Focus on three areas of body weight: your ribcage, pelvis and head.
Let them release into the mat (pictured above).
● To come out, roll onto your side and rest for a moment before sitting.