Do you have trouble falling asleep or staying asleep? You’re not alone. According to the Center of Disease Control, over one quarter of the U.S. population reports having poor quality sleep, with over 10% experiencing chronic insomnia. Sleep is essential for a healthy body and mind. Insufficient sleep has been linked to serious health conditions, including depression, obesity, and heart disease.
Try these relaxing yoga poses for a night of better sleep. Adding yoga to your daily workout routine can improve your sleep by calming your nervous system and promoting relaxation. A soothing practice before bedtime can put the body in a restful state with just a few restorative postures. If these four yoga poses are helpful, continue to add other poses to your evening routine. Forward bending asanas will be calming and soothing to the nervous system. Twisting yoga asanas will wring out stress and tension from the body.
Try these 4 yoga poses before bed to relax and prepare your mind and body for a night of restful sleep. Hold each pose for several rounds of breath, exaggerating the inhale and exhale. Allow for a brief, intentional pause at the top and bottom of each breath. Do not push or force yourself into the yoga pose, instead soften and relax into the pose. Let your thoughts drift away and focus your attention on the breath and body sensations. If you can’t keep your attention focused on your body, just focus on the breath in and out of your nose.
STANDING FORWARD FOLD
This asana relieves headaches and insomnia.
Stand with your legs hips distance apart. Soften your knees and gently bend forward. Allow your head to hang loose. Feel free to bring your hands down to the floor or cross your arms and reach for opposite elbows.
This asana calms the mind and relieves tension in the body.
Knee on the ground with your knees wide and toes touching. Fold forward and allow your forehead to rest on the ground, arms stretched out in front of you or by your sides.
LEGS UP THE WALL
This asana promotes relaxation and grounding.
Lie on your back with your bottom close to the wall. Extend your legs up the wall and allow them to rest. Place your arms in a comfortable neutral position, either by your sides or extended in a T shape.
SUPINE SPINAL TWIST
This asana Relieves tension in the spine and promotes digestion.
Lie on your back. Draw your knees into your chest and extend your arms wide in a “T” shape. Bend one knee and cross it over outside the opposite leg. Pause for several breaths. When you feel complete, repeat the exercise on the opposite side.
Yoga provides physical therapy, a sense of ease, and a sense of connection with your body and nature. It’s a great way to make your body feel good and healthy. It’s also important to note that yoga is not only a practice that involves stretching and flexibility, but also breathing exercises that help you relax. Breathing is critical to any physical activity. The combination of the stretching and breathing makes for a more relaxing experience, which in turn leads to better results in your body.