Yoga is a very famous technique for relaxation and stress reduction, which can then be applied to improve the quality of sleep. By adding light yoga poses into an evening routine, one will be setting the body and mind up in such a way as to easily allow sinking into a deep restful sleep.
Following are some easy yoga poses that would enhance your quality of sleep and make you sleep well in no time.
Child's Pose is a good restorative posture that can help release tension from the nervous system. To create this shape, you are going to come down onto your knees, touch your big toes together, and then sit back onto your heels. Let your body fall forward, arms extended, and lower the torso towards the mat, letting the head rest of the mat. Hold this position for 1-2 minutes by breathing deeply to release tension and settle your mind.
This restorative posture allows the body to let go of stress. Sit near a wall, lie back, and extend your legs up the wall while your arms are at your sides. This allows the heart to rise higher than the head to help induce relaxation and slow down the nervous system. Stay in this pose for 5-10 minutes, breathing deeply and evenly.
The Cat-Cow is a flow of movement that stretches and warms up the spine. Sit on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. Inhale as you arch your back, Cow Pose, and then exhale as you round your spine, Cat Pose. Repeat for 1 to 2 minutes to free the back and neck from tension.
Forward Bend is easy to practice and brings peace to the mind and at times helps in decreasing or maintaining stress levels. Stand with your feet hip-width apart. Now, from the waist, bend forward slowly so that your upper body hangs freely in a forward fold. Bend your knees, if required and let your head and neck hang freely downwards. Stay for 1-2 minutes with deep breathing. Breathe out as much as you can so that breath goes all the way down to back and leg muscles and relieves tension there.
Seated Forward Bend is a soothing stretch for the hamstrings and lower back. Sit with your legs stretched out in front of you. On an inhale, lengthen your spine; on the exhale, stretch forward toward your feet. Hold this stretch for 1-2 minutes, focusing on your breath while letting your body relax, release any residual tension in it. 6. Savasana
It is one of the postures to be performed toward the end of every practice, and it really forms a basic requirement for correct relaxation. Lying on your back, place your arms at your sides with your legs extended comfortably. Close your eyes and focus on your breath as you allow your body to release all weight onto the floor. Remain in this pose for 5-10 minutes to help your mind let go of stress and tension that will allow ease into bedtime.
It helps to make your bedroom a place that invites relaxation. These simple yoga poses will be highly helpful for you at night.
