Getting a nice sleep feels like an achievement now. After a tiring and hectic day, good sleep is something we crave. But many of us fail to achieve this, and even counting the sleep all night doesn’t work better, resulting in a frustrated mood the whole day. Sleep issues are common nowadays and affect millions of people every day, hampering their everyday duties and tasks. Incorporating yoga poses into your routine can help address these sleep issues and promote better rest.
While some may prefer the use of medicines, we will recommend going for better and healthier options. While yoga is a great option to boost your physical health, it is also one of the best alternatives to improve your overall sleep as well. Yoga is an ancient practice that goes beyond just some physical postures. It is an inclusive practice that requires the involvement of both mind and body and combines breathwork, gentle movements, and meditation to promote overall well-being and relaxation.
Incorporating yoga into your daily routine comes with a multitude of benefits that result in better sleep at night. Adding yoga poses to your evening routine can enhance these benefits, leading to a more restful night’s sleep.
Reduced Stress:
One of the major issues behind less and disturbed sleep is stress. Practicing yoga posture daily helps in calming the nervous system down, quitting the mind and thoughts that bring peace to the mind, and preparing your body for a restful sleep.
Improved Relaxation:
Tiredness is also a reason for a lack of sleep. Sometimes we get so tired that it tenses the muscles in our body, preventing us from sleeping properly. Yoga, on the other hand, promotes muscle relaxation and helps release the tension that keeps us awake.
Enhanced Body Awareness:
Yoga is a master technique. If we talk about self-learning, it teaches us to be present in the moment and pay more attention to what our body is communicating to us. That helps you identify the root cause behind lack of sleep and address it on time for better results.
Better sleep quality:
By being relaxed and tension-free, practicing yoga can lead to a more enhanced and better sleep for the night and allow you to recharge completely.
So, it’s time to stop being frustrated about the sleep hassle, ditch the sheep counts, and roll on your mat.
The Power of Yoga Poses for Sleep: Know Its Effect on Your Mind and Body
We have discussed earlier how yoga helps us get better sleep, but there might be a question buzzing through your mind: how does it work, and why do you feel so relaxed and calm after a session of yoga poses? Well, far beyond just physical vulnerability, this practice creates a calming wind-down routine and influences various things in our body that result in better sleep.
The Nervous System Symphony:
As we all know, our nervous system works like a conductor in our body that directs all of its functions. When we are stressed about something, it overdrives our nervous system and keeps us in alert and active mode, preventing us from sleeping.
While yoga poses focus on gentle movements in our body combined with mindful breathing, they directly activate the parasympathetic nervous system (responsible for rest and relaxation). Doing so lowers our blood pressure, stabilizes the heart rate, and promotes calmness, which is perfect for taking us to a good sleep.
Stress Less, Sleep More:
Continually thinking about something and stressing over it is what mostly prevents us from having a good sleep; it keeps our minds in a buzzing mode, making it difficult to switch off and relax.
Yoga poses, on the other hand, include meditation and breathwork techniques that help release the built-up tension and stop the chatter in the mind. When you focus on your breath, their rhythm, and the present moment, you can train your mind to ditch the stress and let go of anxieties while preparing you for restful sleep.
The Power of Routine:
Routine is something that can change a lot of things in our lives and is also a crucial part of good sleep hygiene. And before hitting the bed, incorporating yoga poses into your evening routine can be a good way to relax and calm your mind.
You can include a gentle yoga session in the evening, as it will signal your body with calmness and convey the message that now it’s time to transition into sleep mode. This will not only help you get better sleep but will also regulate your sleep-wake cycle, making it easier for you to wake up and fall asleep.
Yoga Poses for a Restful Night: Gentle Stretches for Deep Relaxation
We have discussed that yoga is a helpful tool for better sleep. Now here are the specific poses and asanas that you can practice:
Gentle Forward Bends: Soothing the Mind and Body
Uttanasana (Standing Forward Fold Yoga Pose):
Instructions:
- Stand tall and keep your hips wide apart.
- Fold forward by hinging on your hips.
- Lengthen your spine and try to reach the ground with your hands.
- Go slow and focus on your breath as you bend.
Modifications for Beginners:
- For tight hamstrings, you can bend your knees slightly.
- Keep your knees bent as much as you need.
- You can also place your hand on a block or a chair for additional support.
Benefits:
- It helps in calming the mind and promoting relaxation.
- Releases the tension in the back and shoulders.
Paschimottanasana (Seated Forward Fold Yoga Pose):
Instructions:
- Sit on the floor and extend your legs in front of you.
- Hinge on your hips, avoid bending from the back, and reach forward.
- Aim to touch your toes with your hands.
- Lengthen your spine and focus on breathing.
- Avoid rounding the back while reaching the toes.
Modifications for Beginners:
- Bend your knees if required for a smooth bend.
- Place your hands on your shins or calves if reaching your toes seems far away.
Benefits:
- Relieve the lower back pain by stretching the hamstrings.
- Promotes relaxation with breathwork control.
Restorative Poses: Melting Away Tension
Balasana (Child’s Pose):
Instructions:
- Kneel on the floor and keep your toes together.
- Keep your knees hip-width apart.
- Sit back on your heels gently while resting your forehead on the floor.
- Extend your arms over your head and let them rest alongside your body.
- Focus on your breath.
Modifications for comfort:
- For additional support, you can place a blanket or a pillow under your thighs.
- Place a cushion under your head for better relaxation.
Benefits:
- It relaxes the body and mind deeply.
- Provides emotional release.
- Promotes gentle stretching of the back and hips.
Viparita Karani (Legs-Up-the-Wall Pose):
Instructions:
- Lie on your back and relax your body.
- Extend your legs straight up to the wall.
- Rest your arms alongside your body.
- Keep your palms facing up.
Modifications for Using Pillows or Bolster:
- Keep your hips scooted closer to the wall if needed.
- Place a cushion or blanket under your lower back for additional support.
Benefits:
- Improves blood circulation in the body.
- Reduces the tension in the lower back and legs.
- Promotes calmness in the mind.
Calming Twists: Unwinding the Spine
Marjariasana-Savasana (Cat-Cow Flow with Corpse yPose):
Instructions:
- Begin by keeping your hands shoulder-width apart and your knees hip-width apart.
- Keep both your hands and knees on the floor while resting your body on them.
- Inhale and arch your back.
- Lift your head and look up in a cow pose.
- Exhale while rounding your back.
- Tuck your chin to your chest in a cat pose.
- Repeat this flow and transition to Savasana.
- Lay flat on your back and close your eyes.
- Keep your arms at rest on your sides.
Modifications for comfort
- Keep your movements slow and in harmony with your breathing.
- Limit your range of motion.
Benefits:
- It helps with gently stretching the back.
- Mobilizes the spine.
- Promotes relaxation through mindful breathing.
Supta Matsyendrasana (Supine Twist):
Instructions:
- Lie down on your back on the floor.
- Extend your arms and create a T position with your body.
- Bend your right knee and bring it across your body.
- Place your right foot flat on the floor, outside your left hip.
- Keep your left hand on your right knee.
- Gently turn your head to look to your left.
- Hold a few breaths and repeat the pose on the other side.
Modifications for Comfort and Proper Alignment:
- Keep your movements slow for better alignment.
- Use a strap to gently pull your thighs to the floor.
Benefits:
- It helps in releasing tension in the ship and spine.
- Improves overall body flexibility.
- Promotes relaxation in the mind.
Crafting a Relaxing Routine for Sleep
Now that you know which yoga pose to do to get better sleep, let’s have a bedtime routine tailored specifically for you:
Setting the Stage for Sleep:
- Lighting plays a vital role; opt for dim and warm lighting for your room.
- Ditch the bright bulbs and harsh lightning that can suffocate your sleep.
- Create a cozy atmosphere to make you fall asleep faster.
- Keep your room’s temperature in check for better comfort.
- Adjust the temperature and put on some light pajamas to ensure comfortability.
- Take help from gentle music and calming melodies before bed.
- Opt for quiet music and experiment with what works best for you.
Begin with breathwork and sequencing.
- Breathing is the center of everything; begin with mindful breathing exercises.
- Quit your mind with alternate nostril breathing or deep belly breathing.
- For a shorter routine, focus on gently doing 2-3 poses, but do them regularly.
- Prioritise comfort and proper alignment during the pose.
- Avoid the rush of achieving perfection.
- Don’t push yourself off the limits or into poses that can cause pain.
- Focus on the breath and sensations of the body.
Remember:
Results can be better seen with consistency, as it is the key to everything. Aim to practice these poses every night before sleep to get optimal results. With dedication, you will be able to beat the stress and get better sleep.
Conclusion: Sweet Dreams Await with Yoga
Now, when someone wishes you to have sweet dreams, make sure you do have them by including these simple poses and techniques in your routine. Yoga is an ancient practice with a multitude of benefits, of which improving the overall sleep cycle is one. There is much more to explore about yoga, which you can also do by incorporating yourself into one of the great programmes of YTTC.
However, when coming back to seep issues, include this practice and wait for at least a few weeks to see the best results. But if you continue to experience persistent sleep issues, then we will advise you to seek professional help. There might be a chance that there is an underlying issue that is affecting your sleep, and they will recommend additional treatment options accordingly.
So it’s time to dim your light and create a cosy atmosphere, but no, no, let’s not go to sleep before the practice. Roll your mat and let these easy yoga poses guide you through a blissful sleep that has sweet dreams.
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