Yoga has been used to treat and eliminate many unpleasant health conditions; restless leg syndrome included. While this unique form of exercise may have begun with intentions of increasing focus and mindfulness, participants often find that yoga can provide some much needed relief from many ailments if performed on a regular basis.
As an added bonus, you’ll experience an increased tolerance towards stress, lower blood pressure, and a restful sleep at the end of the night. While Yoga is beneficial to improving overall health, anyone who suffers from any heart condition (high blood pressure), or is pregnant, should seek the advice of their medical doctor before performing any of the below exercises.
To begin experiencing the therapeutic effects of Yoga for rls, try any of these poses and stretches:
Legs Up Wall Position
This position requires you to lay on your back and place your legs flat against a wall. Hold this position for five to twenty minutes. While this particular pose can help reduce the uncomfortable tingly sensation in your legs, anyone with high blood pressure or even diabetes should avoid practicing this pose.
Standing Forward Fold
Start out by standing with your feet apart. Bend forward at the hips while keeping your knees straight. Allow your spine to lengthen as you fold yourself forward. The purpose of this exercise allows you to stretch the muscles in the back of your legs while stretching the spine due to gravity. You can practice this pose practically anywhere you feel comfortable doing so, just be sure not to overdo it. Hold this pose for a count of five to ten breaths.
Seated Forward Fold
Sit on a flat surface with your feet and legs extended forward in front of you. Allow your spine to stretch as you lean forward at the hips. Grab your feet with your hands and hold the pose for five to ten breaths. If you have difficulties reaching your feet, use a soft item such as a towel or a belt to help you into the proper position.
Seated Forward Leg Fold
Begin in the same position as the previous pose, only this time, bend at one knee and hold it parallel to your other straightened leg. If you have difficulties holding or performing this pose, use a rolled up yoga mat or towel placed under the stretched out leg to make things more comfortable. Hold this position for a count of five to ten breaths before switching legs.
The Bridge Pose
Position yourself flat on your back with your knees bent at hip length apart. You may use a pillow, a rolled up towel or yoga mat to support your lower back. Be sure to keep your arms and hands laying at your sides while performing this exercise. For an added challenge or if you feel comfortable doing so, remove the pillow or rolled up towel and repeat for another count of five to ten breathes.
The Child’s Pose
On a flat comfortable surface, kneel down and rest your buttocks on the back of your heels. Bend forward at the torso while keeping your arms resting at your sides. Gently place your forehead on the floor in front of you and extend your arms backwards up and behind you so they meet just behind your back. Hold for a count of five to ten breaths.
Basic Laying Down Pose
You can’t get any more basic than this pose. Lay flat on your back with your arms stretched out at your sides. If this position makes you uncomfortable, try placing a couple of rolled up towels under your knees or under your arms to make the pose more comfortable to perform. Relax and become aware of your breathing as you focus on relaxing your entire body. To get the best results from this particular exercise, try performing the laying down pose about an hour previous to going to bed.
Practicing Deep Breathing
While it’s not exactly a yoga pose, much of Yoga’s success relies on controlled breathing. Participants find that by becoming aware of their breathing, they feel more in control. The effects of deep breathing have a profound effect on the central nervous system. By practicing deep breathing, more oxygen is able to reach the brain which in itself is soothing.