Do you find yourself tossing and turning at night and having trouble falling asleep? If so, there is easy yoga poses before bed may be the missing part of your pre-bedtime routine.
The right yoga poses, packed with stretching, mindfulness, and relaxation, can help prepare your body and mind for sleep.
Yoga is not only an excellent form of exercise due to its excellent balance between breathing and movement, but it also has the unique power to relax the body and calm the mind.
When you combine all these factors, you’ll feel more relaxed and ready for sleep when your head hits the pillow.
Yoga therapy for sleep
There are many reasons why you can’t sleep at night, from thoughts that come to mind to your body groaning. Easy Yoga Poses can solve many of these problems.
Restorative yoga movements can help relax tense muscles, and simple breathing techniques can help calm your mind.
The hips, back, shoulders, and neck are common physical culprits, and some simple yoga moves that focus on opening and relaxing these areas can help you drift off to dreamland faster. Helpful.
The best part? For everyone, there is no need to get out of bed. From each category, he tries one yoga move to release physical tension, followed by a mental breathing exercise.
Finish with savasana and enjoy sweet and sweet dreams.
Everywhere: Cat-Cow
Technically he is two poses, but one is rarely performed without the other.
Switching between cat and cow a few times connects your breathing and movement and calms your mind.
Repeating the same thing with cats and cows will also relieve stomach pain caused by the anxiety of the day.
Method:
Get on all fours, place your hands under your shoulders and your knees under your hips. Inhale and arch your spine to look up as you rotate your shoulders away from the cow’s ears. As you exhale, push yourself off the floor (or mattress) with your hands and knees, encircling your spine like an angry cat.
Perform at least 5 complete breathing cycles (5 inhalations per cat and 5 exhalations per cow).
For waist: back pigeon
Consider Malasana (Wreath Pose), Pigeon Pose, and Baddha Konasana (Butterfly Pose). For even more comfort, you may want to place a pillow under your lower back for the Pigeon and Bound He angles, and a towel under your heels for Malasana if you have a tight Achilles tendon. Pigeon on the back is perfect for people who have mattress or knee problems.
Method:
Bend your knees and place your feet hip-width apart flat on the mattress. Bend your right knee and cross your right ankle over your left thigh.
Keep your right leg bent. Raise your legs toward your chest and raise your chest enough to pass your right arm through the hole created by your legs.
Grasp your left thigh with both hands. Relax your back and head on the mattress and stretch your right knee away from your body.
The left leg can be long or bent. At least here he takes five deep breaths and switches positions.
For shoulders and neck: crossover
Threading, inverted child’s prayer pose, or a simple crossover can be very effective in relaxing and calming the shoulders enough to relieve neck discomfort caused by a pulled trapezius muscle.
It is done like this:
Lie on your stomach, raise your upper body, and pass your right arm under your left arm at about 90 degrees from your body at shoulder height.
Extend your left arm in the opposite direction (again, at about a 90 degree angle from your torso). Hook your chin over your shoulder. Spread your fingers and extend your arms and take 5 deep breaths here. Repeat on the other side.
For Back: Supine Spinal Twist
Rotation of the spine while lying on your back,when it comes to preparing your body for sleep, anything related to recovery falls into the “back” category.
Nothing frees up your back better than supported fish, bridge, and child poses. Complete this by twisting your back spine to make it even more gorgeous.
How to do it:
Start lying on your back. Hug your right knee to your chest. Place your left hand on the outside of your right thigh and your right knee to the left. Rest on the mattress with your right arm extended out to the side.
You can maintain a neutral neck or look to the right if you feel like it. You can also place your left hand on your right thigh and use its weight to push your right leg to the floor. Or, if you prefer, you can extend your left arm long to the left so your arms form a long line.
He takes at least five deep breaths and repeats on the other side.
For Mind: Legs Up the Wall with Alternate Nasal Breathing
This movement relaxes the nervous system, changes the direction of circulation, and that alone brings you back to the present.
Method:
Lie on your side with your butt against a wall or headboard, then lie on your back with your legs straight up and twisted toward the wall.
Lower your arms to your sides. To begin alternate nostril breathing, place the palm of your left hand on your stomach and the ring finger and thumb of your right hand on either side of your nostrils, touching them lightly without constricting them.
He repeats four times, inhaling and exhaling, closing the right nostril with his thumb and inhaling completely through the left nostril. Close your left nostril with your ring finger, hold your breath, and inhale from the right side four times.
Release both sides and exhale 4 times. Start the cycle again and complete as many rounds as you want.
Finish the flow in savasana.
Start lying on your back. Keep your legs about hip-width apart. Relax your toes outward. Relax your arms and place your palms up in a receptive posture.
Take several deep breaths in through your nose and out through your mouth. Now take at least 20 deep breaths, or better yet, fall asleep.
Final thoughts : Is yoga before bed good for anxiety?
Yoga is an effective way to manage anxiety, especially before bed.
Deep breathing techniques activate the body’s relaxation response, counteracting stress and anxiety.
Poses that emphasize grounding and stability can help calm a restless mind, making yoga the perfect tool for improving sleep quality and acting as a natural antidote to anxiety.
