It might be hard to relax your mind and get your body ready for a good night’s sleep after a long, busy day. A lot of us toss and turn in bed, going over the events of the day in our heads. But a good evening routine can help you fall asleep faster and more deeply. Yoga is a great technique to do this because it is mild but effective.
Himalayan Siddhaa Akshar, a well-known yoga teacher and the founder of Akshar Yoga Kendra, says that doing yoga every night will help you feel more balanced and at peace. He says that doing easy stretches and deep breathing will help you let go of the stress that has built up during the day. This will train your body to connect these motions with relaxation and sleep. Akshar told HT Lifestyle that “ten to fifteen beats of gentle movements with deep breaths will help release pressure that has built up during the day.” “Over time, the body will connect the signs of stretching with getting ready for bed and going to sleep, making it easy to fall asleep.”
The expert suggests these five easy and helpful yoga poses to help you relax and be ready for a good night’s sleep:
- Child’s Pose (Balasana)
This pose is a great technique to relieve pelvic pain and help you relax deeply. Kneel on your mat with your toes touching. Sit back on your heels and stretch your arms out in front of you. Your forehead should be resting on the mat. Take one to two deep, steady breaths and let your body totally relax into the pose. - Supta Baddha Konasana, or the reclining butterfly pose
This mild stretch helps open up the hips and slow down your breathing. Lay on your back with your feet together and let your knees fall open to the sides. Put your hands on your tummy or at your sides. Stay in this stance for a bit and let go of the stresses of the day. - The Cat-Cow Pose (Marjaryasana-Bitilasana)
This mindful movement pattern is great for loosening up the back and making the spine more flexible. Get down on all fours. Lift your chest and tailbone as you breathe in, making your back arch (Cow pose). As you curve your back and tuck your chin (Cat pose), let out a breath. Slowly do this sequence for one to two beats to release any tension that has built up. - Pose with your legs up the wall (Viparita Karani)
This pose is great for fatigued legs and feet since it helps with circulation and deep relaxation. Put your legs straight up against a wall while you lie on your back. Close your eyes and let your arms rest gently at your sides. Breathe slowly and evenly, and stay in this position for 5 to 10 minutes. - Savasana, or the corpse pose
- Savasana is the last pose that helps you finish your practice and lets your body fully absorb the benefits of the preceding poses. Put your arms at your sides and lie flat on your back with your hands facing up. Close your eyes and think about how to relax each area of your body on purpose. Please keep in mind that this post is solely for information. This is not a replacement for professional medical advice. If you have a medical issue, you should always talk to a doctor or a trained yoga teacher before starting a new exercise program.