Yoga Poses to Perform Before Sleep

Yoga can relax the nervous system. Yoga can help you get a good night’s sleep by including deep breathing, long stretches, and soothing postures to help you feel refreshed and ready for the day ahead.

Try this short yoga sequence before going to bed. Find a wall with some space around it and gather a pillow or two. Before you practice, turn on some relaxing music, dim the lights, and put on your favorite pajamas, as you’ll want to go directly to bed after the sequence.

Sit comfortably on the floor or in your bed to begin.

Breathing Through The Alternate Nostrils

, fold your index and middle fingers into your palm using your dominant hand. Close the airway by placing your thumb on the nearest nostril. Inhale deeply from the other nostril. Close the open nose with the remaining two fingers, lift the thumb from the first nostril, and exhale. Inhale via the same open nostril, then close it with your thumb and exhale through the opposite nostril. Repeat this technique for at least 10 rounds, switching sides when you breathe out and taking deep breaths when you breathe in and out.

The benefits of alternate-nostril breathing include balancing your prana, or life force, as well as calming and balancing your body. You become more aware of your breathing, which helps your mind stay in the present and away from distractions that might be making you anxious or restless.

Children Pose. Starting From A Seated Posture, Fold

your legs so that you are sitting on your knees with the tops of your feet below you. Bring your head forward till it meets the ground. Spreading your legs to allow your upper body to deepen is a fantastic suggestion. If this is not a comfortable position, tuck a pillow between your hips and calves, as well as a pillow under your forehead. Make an effort to find a comfortable position. Your arms can either spread out in front of you, palms down, or rest beside your body, palms up.

Stay here for a few minutes, inhaling deeply. Concentrate on your breathing, noticing each inhale and exhale. Try to keep your thoughts from wandering by noticing the duration and quality of each breath. Inhale and direct your breath to your center and upper back, and exhale to your lower back and hips.

Twist Supine

Bring your knees to your chest while lying on your back. Begin to slowly descend both knees to the left side, keeping your shoulders firmly planted on the ground. Turn your attention to the right. Place one pillow between the knees and one pillow beneath the left knee to promote comfort. Pause and breathe here, focusing your attention on your hips and lower back. Switch sides after 10 to 15 breaths in this position.

Reclined Bound Angle

Part your knees and bring your feet’ soles together. Place one cushion beneath each knee for more support. Close your eyes and relax your shoulders and jaw. Bring one hand to your heart and the other to your belly button, and imagine inhaling from the belly up and exhaling from the chest down to the belly button. Like calm waves moving in and out on the shore, keep your breaths long and smooth. Stay in this position for 10 to 15 breaths.

Legs Up The Wall

This supported inversion helps to return circulation to the heart and can occasionally induce so much relaxation that you fall asleep right there. For slight elevation, place a pillow beneath your hips. Stretch your legs up the wall by scooting your hips as near to the wall as possible.

You may need to experiment with the space between your hips and the wall before settling into the pose. Find a safe distance that you can maintain for several minutes.

Bring your arms beside your body and allow your shoulders to drop to the floor or bed, away from your ears. Reduce your attention to your thighs and concentrate on deep breathing. Spend at least five minutes here. Remove the pillow from beneath your hips and roll to one side to depart.

These yoga poses, when combined with deep, conscious breathing, these yoga poses will help you relax both your body and mind. Calming your thoughts and letting go of tension will help you get a good night’s sleep.

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