To sleep better and recover faster for the next day’s sessions, all you have to do is 30 minutes of light mindful yoga.
There is no doubt that yoga is one of the great ways to calm the mind and body, so why not make it a habit of your bedtime routine? Is this a good idea for healthy lifestyle, isn’t it? Practicing yoga during bedtime has very beneficial for calming the mind and relieve tension and stress in the body. Not only that, but yoga also makes your sleep quality better. So to create a calming yoga routine for bedtime, throw on your most comfortable pajamas, light your favorite candle and get ready for a bedtime treat. That’s all you have to do!!
In this article with TerminalNets, you learn about yoga poses that help you to sleep better.
What If… you understand the power of practicing yoga in earlier? What If… you know yoga will help to reduce anxiety and stress? & What If… you know it is a way to find peace and calm? These are some What If…? questions that you want to know about it before. But don’t worry!! It’s not too late to get the maximum benefits from practicing yoga. All you have to do now is begin practicing.
You may like to read:- Which Yoga Is Best For Hair Growth?
Connection Of Yoga With Sleep
We all know that exercising and meditation are very beneficial to our sleep quality and overall health. It helps to calm our minds by reducing the symptoms of stress and anxiety. Other than that, it also helps us in improving our work efficiency. But very few know that yoga can also do the same for you. Yoga helps to improve sleep quality and overall health. It also makes your mind calm and more focused.
Nowadays, many people practice yoga for posting their pics on social media showing that they are doing yoga. To show others that how health-conscious they are. But the reality is totally opposite. It is sad but bitter truth of life. That’s why you do not always have to trust social media.
There is a strong connection between yoga with sleep that you not have to ignore at all. If you want to build a healthy lifestyle and achieve your dreams, then don’t ignore the impact of yoga on life.
Do you find it difficult to sleep at nigh time?
Nowadays, people feel difficult to fall asleep. And there is no surprise at all to feel that way. Because most of the people spend most of their time in front of mobile phone. Now, you might be asking how spending time in front of a mobile phone hurts our sleep.
Our smartphones emit blue light, which is very harmful to our eye’s health. Make eyesight weak and look older than our actual age. If its possible try to spend less time in front of a mobile phone.
However, there are other ways to that improve our sleep quality. Out of which, yoga is the best way for better sleep quality. And it has also been proven in many research.
If you want to improve your sleep quality, try to practice some yoga poses.
Yoga poses to help you get a better good night’s sleep
Different-different yoga poses offer different-different health benefits. Therefore it is better if you have good knowledge about yoga poses. If you lack in it, don’t worry!!I am here to guide you through your journey toward a healthy lifestyle.
Here is a list of yoga poses for better sleep quality:-
Utthan Pristhasana, aka, Lizard Pose | 1 minute each side
It comes from Adho Mukha Svanasana (Downward-Facing Dog Pose), which brings your left foot move forward between your hands and lower your right knee to the floor side. Now you have to walk on your left foot to the outer edge of your mat and place your elbows or forearms on a block or the floor side. Remain in the same position for 10–15 breaths. After complete one side, repeat it on the second side.
It is the best yoga for sleep and relaxation. Do it every day and add this yoga sleep pose to your routine.
Uttanasana, aka, Standing Forward Bend pose | 1 minute
Now move from the Downard-Facing Dog pose, walk your feet to your hands. Stretch your feet hip-width apart, or even a little bit wider, and bring a slight little bend to your knees. Now, loosely hold your opposite elbows, keeping a relaxed grip in your hands, or let your hands rest alongside your feet. Finally, exhale and lengthen down, letting the top of your head fall toward the mat side. Remain in the same position here for 10–15 breaths. All you have to do now is release your hands to the mat, press down through your feet, inhale, and slowly rise to stand. One of the best sleep yoga pose in the world.
Janu Sirsasana, aka, Head-of-the-Knee Pose | 1 minute each side
All you have to relax and come to a seat on your mat with your legs extended straight in front of you. Now, bring the bottom of your left foot side against your inner right thigh and place your right hand by your hip. Slightly lift your left arm, exhale air, and slowly fold over your right leg, reaching for your foot or shin. If you like to, rest your forehead on a block. Remain in the same position here for 10-15 breaths. Switch sides after done. It is one of the best yoga to sleep pose.
Supta Baddha Konasana, aka, Reclining Bound Angle Pose | 2 minutes
From a seated position, place a bolster at the base of your sacrum and place a folded blanket facing away the direction from it. Now, bend your knees and bring the bottoms of your feet together. Lie back on your bolster side and rest your head on the blanket calmly to give it just enough lift, so that your head is above your heart. Relax your legs, shoulders, and neck. Remain in the same position here for 10–15 breaths.
From a seated position, place a bolster at the base of your sacrum and place a folded blanket facing away the direction from it. Now, bend your knees and bring the bottoms of your feet together. Lie back on your bolster side and rest your head on the blanket calmly to give it just enough lift, so that your head is above your heart. Relax your legs, shoulders, and neck. Remain in the same position here for 10–15 breaths. Finally, using your hands, bring your knees back together, and then slowly roll off the bolster onto one side. Keep your bolster and blanket setup.
Salabhasana, aka, Locust Pose | 1 minute
All you have to do is lower your belly. If you like to, place a folded blanket beneath your hips side. Clasp your hands behind your backside or, if you have tight shoulders, lift your arms toward your ears with your elbows a little bent. Exhale the air and press the tops of your feet into the floor side. Inhale as you lift your chest up and arms. Gaze forward and move slightly down. Remain in the position here for 10–15 breaths. Finally, release your hands to the mat beneath your shoulders, inhale the air again and push to hands and knees, and exhale as you push back to the Downward-Facing Dog pose.
Paschimottanasana, aka, Seated Forward Bend | 1 minute
All you have to do is sit tall on the edge of a folded blanket with your legs extended wide. Exhale the air and stretch your spine long as you fold forward direction. Keeping your spine lengthened, hold onto your feet or shins, with your elbows bent and arms relaxed position. Rest your forehead on a block side. Remain in the same position for 10–15 breaths.
Parsva Upavistha Konasana, aka, Side Seated Wide Angle Pose | 1 minute each side
First, slowly come to a seated position with your legs spread wide open. Now, place a block on the inside of your right calf. Inhale the air and stretch your spine. Exhale the air, lean forward, and gently and calmly twist your chest over your right leg, resting your fingertips or hands on the mat and letting your forehead rest position on the block. Remain in the same position here for 5 breaths. Inhale the air and slowly lift your chest. Repeat on the other side.
Viparita Karani, aka, Legs-up-the-Wall Pose | 3 minutes
All you have to do is sit close to the wall, with one hip touching it, and bring your hands slightly little behind your hips. Bend your elbows and slowly lean backward as you simultaneously lower your back to the floor side and sweep your legs up the wall.
Now, bring your buttocks as close to the wall side as possible. Let your legs relax into the wall, keeping a little bend in your knees if your hamstrings are too tight. Finally, rest with your arms by your sides or in a cactus arms position, palms up. (If you like to a little more cushioning beneath your spine, first fold a blanket lengthwise into a narrow stack position that’s the length of your spine. As you sit close to the wall side, place the blanket actually behind you, perpendicular to the wall side, and lie back onto the blanket as you sweep your legs up direction the wall.) Remain in the same position for 30–45 breaths.
It is best yoga pose that make your sleep better. Practice this yoga pose for sleep better in life.
Siddhasana, aka, Adept’s Pose | 3 minutes
First, you have to sit with your ankles lined up. Then softly close your eyes, shifting into the rhythm of your breath and becoming aware of your heartbeat. Breathe in the air and lengthen your spine; breathe out and root down through your seat. Finally, rest your hands on your knees, with index fingertips touching thumbs.
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