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Do This: Give It Your Om
I'm a huge fan of yoga at any age, but a 2012 study in the journal Menopause found that it's particularly beneficial for postmenopausal women coping with insomnia. If you're not sleeping well, try these postures before bed:
Child's Pose
1. Bring your knees to your chest and roll over so you're facedown. With your forearms, make a pillow for your forehead.
2. Lower you hips to heels, then take ten to 15 slow, gentle breaths, lengthening the exhalation each time.
Bridge
1. Lie on your back with knees bent toward the ceiling, feet planted on the floor, and arms straight at your sides, palms down.
2.Slide heels close to your butt. Then press down with your arms and lift up with your hips, so that your body looks like a bridge. Keeping arms straight, interlace your hands. Squeeze shoulders a little closer together and lift hips a little higher. Take five slow breaths, then roll back down to the floor slowly, shoulders to hips.
Courtesy of Beryl Bender Birch, author of Boomer Yoga.
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