6 yoga poses to help you sleep better

6 yoga poses to help you sleep better

If you’re one of the millions who suffers through a restless sleep, these yoga poses may help you to switch off at night, calm the nervous system and get ready for sweet dreams.
In this fast-paced world we need to remember the importance of slowing down. The amount of sleep and the quality of that sleep has a direct impact on your
health and wellbeing so it’s important to ensure you get enough rest.

1. Breathe

Start with a simple breathing exercise to drop you into a state of meditation. Sit comfortably, either with legs crossed or kneeling, make sure you use any props to take the strain off your body so you can completely relax. Notice your breath moving in and out of your nostrils, like the calming waves of the ocean. Try to clear your mind of the busy-ness of the day. Sit for five minutes or as long as you need before moving into the simple sequence of postures.

2. Child’s Pose

This provides a sense of presence and space to centre awareness on breath. Starting with this encourages you to remove the mental noise of the day and focus your senses on your body. Kneel on the floor and put your forehead down, resting your hands beside your body, completely relaxing forward. Hold the pose for three to five minutes.

3. Caterpillar Pose

Any forward fold is restorative in nature as the nervous system is calmed and balanced. Sit on the floor with legs in front of you and bend forward. Don’t push yourself – if you’re tight in the hamstrings or calves just bend your knees, you shouldn’t feel any strain. Hold the pose for three to five minutes.

4. Supine Twist

This pose serves to rebalance the spine providing a deep stretch for the spinal and oblique muscles releasing tension through the torso. Lying on the ground, take either one leg, or both legs across to one side and stay there, then move to the other side. A lovely physical balancing before bedtime. Hold for three minutes on each side.

5. Legs up the wall/hips on a block

Inverting the body is said to have a calming effect on the nervous system. This pose will bring down feelings of intensity and stress so great to close the sequence just before climbing into bed. Sit your bottom close to a wall, lie down and put your legs up the wall. Hold for three to five minutes.

6. Savasana

Once you’ve completed the other poses, lie flat on your back. Ease your breath and close your eyes and let the feelings of relaxation wash over you. You could even do savasana in bed, then if you do fall asleep, you are already where you should be.


No comments:

Post a Comment