Yoga for sleep
Yoga is thought to have originated in India thousands of years ago and was developed with the intention of achieving harmony between your mind and heart. Incorporating a series of postures and poses, yoga trains your mind to push through stress and discomfort. The focus on controlled breath teaches you to breathe through tension and stress in the body and, in turn, the mind. For individuals who struggle with stress, anxiety or depression, yoga may be an excellent meditation practice to help you manage those symptoms.
Due to this, yoga is a very beneficial practice before bedtime. It has a way of calming the nervous system. Through deep breathing, long stretches and relaxing postures, yoga can help induce a good night’s sleep so you feel rested and ready for the day ahead.
Some common yoga poses are worth trying out and can be very helpful for improving the quality of your sleep. Don’t worry if you are new to yoga; these poses are great for beginners and experts alike, so if you have never tried it before, this is your chance!
Cat or cow pose
Start on your hands and knees with your knees positioned directly below your hips and your hands directly under your shoulders. Then, center your head and look toward the floor. (Imagine that you’re making a tabletop with the top of your back.) Exhale while rounding your back toward the ceiling, as if you’re a frightened black cat on Halloween. Then, inhale while lifting your chest toward the ceiling and letting your belly drop toward the floor. Continue flowing smoothly between the two positions, paying attention to your breath.
Chair pose
Stand with the skinny side of a yoga block placed between your upper thighs, with your feet parallel, toes pointing forward, arms raised above your head and hands together. Squeeze the block with your upper thighs as you bend your knees and push your rear back like you were about to sit in a chair. Continue to squeeze the block as you hold the position for about 30 seconds.
Reclining hand-to-big-toe pose
Lie on your back with extended legs, bend your left knee and draw the leg into your torso. Place a yoga strap around the arch of your left foot, holding the ends of the strap in both hands. Keep your right leg flat on the floor. Straighten your left leg and press your left heel toward the ceiling so the leg is perpendicular to the floor, and then hold it for about 30 seconds. Repeat the move with your right leg.
Corpse pose
End your practice with this relaxing move. Lie on your back with your legs and arms straightened and extended slightly outward, palms facing up. Close your eyes and try to remain completely still. Let your breath come naturally, allow your body to sink into the floor and relax and release your body from head to toe to nix any tension. Pro tip: If you start to get chilly as your body cools down, cover up with a blanket.
Yoga poses can be difficult to master, so if you’re having trouble—or aren’t sure- your form is correct—consider checking out a local class.
Yoga videos can also help guide you through poses to ensure you get the most out of your practice while avoiding injury.
