Sleeping is not easy for some. Between running thoughts and sleep disorders, relaxing before bed can be difficult. To relax before bed and in fact get some sleep, a proper sleep routine is key. As part of this routine, yoga can be beneficial for relaxing the mind and body while improving overall sleep quality.
Before you get into your sleep before you go to bed, here are some healthy sleep habits that you can add to your routine to help create a catchy sleep practice.
1. Exercise regularly.
Daily exercise can improve sleep quality, but only when done at the right time. Try to exercise in the morning or in the afternoon and avoid doing any vigorous activity in the evening that might keep you awake at night.
2. Participate in calming activities.
Reading a book, taking a bath, and writing a diary are great activities that you can do before bed and that can help you relax your mind before bed.
3. Meditate for 10 to 15 minutes.
In addition to yoga, a simple 10 to 15 minute meditation can help you relax physically and mentally. If you are new in meditationtry a sleep-oriented guided meditation.
4. Reduce exposure to blue light at bedtime.
Blue light blocks our sleep hormone, making it harder to fall asleep. About an hour or two before bedtime, try to reduce your exposure to the blue light on your phone or TV.
7 yoga postures to promote relaxation
Incorporating some of these positions into your nightly routine can help you relax your body and mind so that you are ready to grab some zi and sleep well. Join your favorite partner yoga leggingsgrab your mat and put on some relaxing music as you flow to sleep.
Pose of the child
Also known as balasana, the child’s posture helps with relaxation and calm while helping to relieve tension in the back and shoulders. Start by kneeling on the floor with your toes together and your hips spread shoulder-width apart. Slowly push your hips back, rest your chest between your thighs, and rest your forehead on the floor. Stretch your arms out in front of you and start breathing slowly and steadily through your nose.
Hold the posture for three to five minutes, or as long as you think you need. To improve this posture, try slowly moving your head back and forth to relieve any tension in your eyebrows.
Forward flexion or uttanasana helps to calm the nervous system and relax the spine, neck and shoulders. With your feet spread hip-width apart, bend your hips forward and release your torso forward. He grabs the back of his legs as he stretches his spine. If you feel comfortable, try shaking your head “yes” and “no” to relax your neck muscles. Hold this posture for 10 to 15 deep breaths.
Pose of the corpse
Also known as savasana, this posture helps to lower blood pressure and heart rate, relieve tension and promote relaxation. The best part of this posture is that it can be done from the comfort of your own bed. Start by lying on your back with your legs straight and your arms relaxed to the sides with your palms facing up.
Close your eyes and let your body and mind relax completely. Focus on deep breathing and hold the posture for five to ten minutes, or as long as you feel comfortable. This is a good way to end your bedtime yoga practice with.
For more yoga postures and an example of a better night’s sleep routine, see the infographic guide below.
#Relax #Relax #Bed #EXHALE #YOGA #RETREATS
Sometimes we include links to online retail stores. If you click on one and make a purchase we may receive a small commission.