Three simple yoga poses that can help you get a better night’s sleep These days, a lot of people have trouble getting a good night’s sleep. We spend too much time looking at screens and dealing with stress. Our schedules are all over the place, and our thoughts never seem to stop. All of this makes it hard to unwind at night. This can be fixed with yoga. You don’t have to do anything hard or stressful before bed. But the opposite works better. To help you sleep, you really need to do slow stretches and gentle movements.
You need to calm your nerves and get rid of the stress in your body. You should also tell your mind to stop working and start resting. These three yoga poses will help you sleep better at night. They help you breathe more slowly and relax the muscles that are the most tense. They also help you relax all the thoughts that are racing through your mind. You don’t have to have done yoga before to do these poses. You can do them in your bedroom right before bed.
How yoga can help you get a better night’s sleep
A nervous system that won’t calm down is a common reason for trouble sleeping. When your body is always on high alert, it’s almost impossible to fall asleep. Gentle yoga can help your body relax after a stressful day. Slow stretches can help ease tension that has built up in your hips, lower back, and spine, which is where stress usually builds up. Breathing exercises can help you relax and get ready for bed by making your heart beat slower. You may sleep longer, wake up less often at night, and feel more rested in the morning if you do calming yoga on a regular basis.
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Legs Up the Wall
Legs Up the Wall is a great yoga pose that can help you calm down before bed. It is kind and healthy, and it doesn’t take much effort to do. How to do it: Sit next to a wall and slowly lie down on your back, lifting your legs as you do so. Move your hips closer to the wall, but stay in a comfortable position. Let your arms hang down at your sides with your palms facing up. Breathe deeply and close your eyes. How it helps you sleep: This position naturally slows your heart rate and makes you breathe more deeply. It makes you feel less tired and gives you a sense of safety and support all over your body. How long to stay: Take 2 to 5 minutes to breathe slowly through your nose while you stay in this position. If your lower back is tight, try moving your hips a little farther away from the wall or bending your knees a little to let the tension go.
Sitting Forward Bend
The Seated Forward Bend is a calming pose that stretches your back and helps you think about yourself.
To do it, sit on the floor and put your legs out in front of you. Take a deep breath and straighten your back. Take a breath and slowly bend forward at your hips. You can keep your knees slightly bent if that makes you feel better. Let your neck and head hang down.
Why it helps you sleep: Leaning forward naturally calms your mind. This position helps your lower back and the backs of your legs relax, which makes it easier to sleep.
How long to stay: Take slow, deep breaths and hold the pose for 1 to 2 minutes.
Put a pillow on your legs or a folded blanket under your hips if you need more comfort.
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Position of the Body
A lot of the time, people do Corpse Pose at the end of yoga class. It’s a great way to relax and clear your mind. How to do it: Lie flat on your back with your body flat against the floor. Let your feet fall apart on their own and put your arms at your sides. Let your body relax into the floor or bed while you close your eyes.
Why it helps you sleep: Your body and mind can both relax completely in this position. It helps you relax your muscles and stop thinking about things that are racing through your mind, which makes it easier to fall asleep. How long to stay: You should stay in this pose for 3 to 7 minutes, or until you feel completely relaxed. Tip: As you breathe out, pay attention to your breathing and slowly count from one to ten.
How to do these poses every night before bed
For the best results, you should practice these poses in a quiet, dimly lit room. Don’t look at screens or bright lights before you start. You can easily follow this order. Start with Seated Forward Bend, then go to Legs Up the Wall, and finally finish with Corpse Pose. The whole routine will take about 7 to 10 minutes. Don’t worry about how far you can stretch; just focus on breathing slowly.
Breathing exercises to help you get a better night’s sleep
Doing yoga while paying attention to your breath Your yoga practice is better when you pay attention to your breathing at the same time. One simple way to do this is to count to four while you breathe in and then count to six while you breathe out. Your brain gets a message to relax and calm down when you breathe out longer than you breathe in. Make sure your breathing is easy and gentle, not forced or strained, while you practice.
Simple things you can do to sleep better
Yoga is easier to do when you have good habits at night. At least two hours before you go to bed, you should eat dinner. Don’t drink caffeine late at night. Your bedroom should be dark and cool for the best sleep. Make it a point to go to bed at the same time every night. You can see big changes over time if you do just one simple pose every day.
Who needs to be careful
If you have high blood pressure, circulation problems, or back injuries, you should take it easy and not stay in inverted positions for long periods of time. Pregnant women should change how they do forward bends and talk to a professional if they aren’t sure. You don’t have to take medicine or follow complicated routines to sleep better. Your body can relax on its own with just a few minutes of gentle yoga. These three poses are easy to do every night and work well. If you want, I can make you a full 10- or 15-minute sleep yoga routine that works with your bedtime.
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