After a long and stressful day at the office, it can be a challenge to wind down at night, and you may still feel too overloaded, stressed and fatigued until bedtime, but yoga for sleep can be applied.
While some people resort to a glass of wine or two to unwind, which can actually make it harder to get a restful sleep, a vigorous workout can help relieve stress, but if done too close to bedtime, you may have trouble falling asleep.
Although some styles of yoga for deeper sleep, such as Vinyasa yoga may be considered vigorous and should be avoided before bedtime, practising gentle, relaxing postures, along with deep breathing, can help prepare you for a good night’s sleep.
Keep a yoga mat rolled up by your bedside and spend about 20 minutes before going to bed and you should perform these positions in order to catch a truly relaxing sleep.
Lotus pose with deeper sleep breathing or Padmasana.
Although not considered a physical posture per se, the practice of breathing in yoga for sleep is an important factor in its calming effect on the brain and body.
To stabilise and strengthen the nervous system, you should concentrate on the simple in-and-out flow of the breath.
In your physical poses, take a few minutes to establish your breathing, sitting in a comfortable position such as Lotus pose, inhale in and out through your nostrils up to 25 times, lengthening the exhalation as much as possible.
Certified yoga instructors recommend abdominal breathing, drawing the breath deeper sleep into your belly, letting it expand with each inhalation and then exhaling fully so that your navel tilts towards your spine.
Although its name sounds energising, spending several minutes in hero pose before bed can help you relax.
To do this sit Japanese-style, with your knees bent and your legs bent under you, the tops of your feet should be flat on the floor, and your spine should be straight with your shoulders and head aligned over your hips.
If this is too much pressure on your knees, place a block or pillow between your feet and rest your buttocks. Hero pose is ideal as a sleeping yoga pose as well as a calming yoga pose, many sleeping yoga instructors claim, it helps to make you physically and emotionally stable, it is also said that sitting in this position stimulates pressure points on the tops of the feet that promote total body relaxation.
Uttanasana deeper sleep Yoga Pose
If you have a lot of tension in your neck or shoulders or a tension headache, yoga teachers recommend pressing your thumbs along the occipital bone at the base of your skull during this pose.
To do this stand with your feet hip-width apart and bend forward at your hips, reaching your fingertips towards the floor, keep a slight bend in your legs and rest your ribs on your thighs.
Bend your arms at the elbows and grab your elbows with the opposite hand, letting your upper body relax completely, it is recommended to use your fingertips to gently brush the back of your head.
Manually remove the residue, the great stress of your day from your body, it is almost as if you can remove the energy that surrounds you.
Marjaryasana and Bitilasana postures
These postures emphasise relaxation and extension of the spine, say yoga instructors.
To do them, place your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
Breathing is essential in this, as you inhale gently drop your belly towards the floor while lifting your head and tailbone towards the ceiling.
Reverse the movement, exhaling deeply around your spine, curling your chin towards your chest.
In today’s lifestyle, people have a lot of back strain, any posture that can help you move your back and stretch your torso is going to help you get a deeper rest.
Yoga instructors recommend a variation on the halasana sleeping yoga pose that focuses more on deep abdominal breathing.
To do it and to get into this slightly more advanced pose, lie on your back and bring your legs up and over your torso so you can grab your feet or calves.
You don’t have to go all the way into the full pose, but it is important to keep your shoulders firmly on the floor as you lift your tailbone.
The focus of your weight should be in the centre of your back, just below your shoulders, which is also an important pressure point. If you open up that pressure point, you will create deeper breathing and good relaxation.
Instructors claim that this should be taught to everyone over the children’s pose, which recommends that you sit for several minutes before going to bed.
To do it, sit Japanese-style and then spread your knees wide apart, keeping your toes touching.
Lower your torso down and rest your forehead on the floor, because by pressing your head down, it really soothes the nervous system.
Keep your centre balanced and extend your arms out in front of you or along your sides, it is also emphasised that your buttocks should be touching your heels in this pose if possible.
If that is not possible, take a pillow or pad and place it behind the back of your knees to elevate your sitting bones.
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