Benefits of Bedtime Yoga
Practising yoga before bedtime can be a game – changer for your sleep. It has the power to release both mental and physical tension, paving the way for a better night’s rest. For those suffering from mild insomnia or poor sleep quality, bedtime yoga is especially beneficial.
One of the significant benefits is the improvement of insomnia. Regular practice of yoga enables you to fall asleep more quickly. Alongside yoga, activities like meditation and tai chi can also contribute to better sleep.
Moreover, bedtime yoga not only improves the quality of your sleep but also has a positive impact on the overall quality of life. It is a holistic approach to well – being.
Yoga also serves as a great stress – reliever. It calms the body and activates the relaxation system within, which is known as the relaxation response. This leads to a decrease in blood pressure and a reduction in the levels of the stress hormone cortisol. Regular practice helps to combat stress – related issues such as weight gain, anxiety, and insomnia.
Recommended Yoga Poses
Opting for passive and gentle yoga poses can greatly assist in relaxation and better sleep.
Upward Leg Stretch: Lie on your back and position your legs against the wall with your hips on or near the wall. Place your hands in a comfortable position, maintain even breathing, and focus on releasing the body’s pressure. Hold this pose for 5 minutes.
Supine Bound Angle Pose: This pose is both relaxing and restorative. It has the ability to calm the nervous system and relieve stress. Sit upright with the soles of your feet facing each other, spread your knees to the sides, then lie on your back and place your hands comfortably. Hold the pose for 5 minutes. You can even ask a friend for help if needed.
Baby Pose: This asana is excellent for lengthening and stretching the spine while enhancing flexibility. Start in the downward – facing dog position, then lower your hips towards your heels. You can bring your knees together or spread them wide. Let your chest relax and rest on your thighs, releasing the tension in your spine. Hold for 5 minutes.
Stretched Corpse Pose: Lie on a mat or bed. Open your feet slightly wider than hip – width and keep your head, neck, and spine in an upright position. Focus on your breath and allow yourself to relax completely. Hold for 5 – 15 minutes.
Yoga Resting Technique
Yoga nidra, a guided meditation, is highly effective in improving sleep quality, reducing stress, and allowing for deep relaxation. Lie down, take deep breaths, and follow the cues to calm your mind and release all tension.
Tips for Bedtime Yoga Practice
When choosing a type of yoga for bedtime, opt for slower and gentler varieties such as hatha, yin, or restorative yoga. Avoid more strenuous practices like high – temperature or vinyasa yoga, and focus on calming, restorative, and inward – facing poses. Also, stay away from active and energetic poses like backbends.
Breathing exercises at the end of the session can further enhance sleep. Practice in a dimly lit room and consider using an eye mask to hold poses for longer. You can also choose sleep – aiding music or use earplugs to block out noise.
Bedtime yoga is a boon for those with sleep problems. Whether you are seeking a deeper sleep or aiming to improve your insomnia, bedtime yoga can be your trusted companion on the journey to better sleep.
