Yoga isn’t just beneficial for improving core strength, flexibility, and stress levels; it can help you sleep better- especially if you suffer from insomnia. Studies have proven that practicing yoga on a daily basis helps you fall asleep faster, stay asleep longer and improve your overall night’s rest so that you wake up feeling refreshed.
A good night’s sleep affects how you relate to the world, thus decreasing depression, anxiety, heart rate, and blood pressure. Proper sleep increases stress resilience, optimism, memory, metabolism and even the ability to problem solve. So unless you are a superhero, your body requires sleep.
Introducing yoga into your bedtime routine will have marvellous benefits on the quality of your sleep. However, it is important that you are doing the right type of yoga. Energising yoga such as hot yoga and vinyasa won’t help you relax as well as restorative styles of yoga such as hatha. A helpful first step before beginning your bedtime yoga practice is to switch off your phone so you can immerse yourself in the practice and begin to relax.
Below are five yoga poses ideal for preparing the body for sleep. You will need one or two pillows and lots of slow, soft breaths. May your dreams be sweet, and your sleep refreshingly deep!
Rest your chest and belly on one or two stacked pillows, with knees wide apart and your big toes touching. Rest an ear on your pillow, close your eyes, and let your jaw and belly relax. Your arms can rest on either side of the pillow, or placed above your head.
To perform this pose, stand with your feet about six inches apart and fold your torso to the ground. Reach your hands towards the floor or bend the arms and grab the opposite elbow with the opposite hand.
This simple pose, performed against the wall, is excellent for evening relaxation and stress relief. Laying on your back, place both legs up against the wall making sure your buttocks is as close to the wall as possible. When the legs are flipped up, the blood can rush back down to the heart which can be a very soothing feeling. Remain in this pose for as long as five minutes, with your eyes closed.
This pose can prepare the body for rest. Either lying on your back or on a pillow, bring the soles of your feet together, splaying out the knees like a diamond. If your hips are tight and the pose feels too intense, put a folded blanket or cushion under each of the knees.
Corpse pose is the traditional final resting pose at the end of any yoga practice. You can let your breath return to normal in this pose. On a mat or in bed, lay down on your back, with your legs hip width apart and feet pointing outwards. Relax your arms by your side, with your palms facing upwards. Let your lower back soften and relax into a blissful sleep.
.png)
