Easy and Claming Yoga Posture to Improve Your Sleep Quality
It is somewhat difficult to get your brain to shut down after a frantic day. Between running around to meet up with conferences and meetings, figuring out logistics for that annual event, etc., your stress levels are on the high side. It’s not surprising that after a busy day, getting your system to shut down and fall asleep can be a little tough.
If you were to develop a ritual that can calm your mind and help your body relax, then you wouldn’t have much problem falling asleep sooner and sleeping deeper. Carrying out some restorative Yoga postures before your bedtime can go a long way in helping you loosen up after a hectic day.
Here are 5 pre-bedtime yoga postures for sleeping easily after a busy day:
Go through the following with deep, purposeful breath, slowly in and out through the nose, and hold each position for around five to ten breaths.
The posture strengthens and stretches the neck and spine, thereby relieving stress and calming the central nervous system.
Doing it: Go down on all fours. Spread your fingers very wide and make certain your knees are under your hips and your hands are under your shoulders. Then breathe out, bring your belly down, bend your lower back, and look up.
Take a couple of minutes to settle the body and deepen your breath. The heart rate is slowed as a result of this and the body is prepared for rest.
Doing it: Kneel down by sitting on the back of your legs. Bring your chest towards your legs and put your forehead on the floor. Then try to relax your shoulders and neck.
Reclined Spinal Pull (Right and Left)
This posture realigns and relaxes the spine for a better sleep.
Doint it: Lie down on your back with your two legs up straight up and hands by your sides. Press your abs, still keeping your knees straight, bring back your legs over your head. Try and touch the floor with your toes. Make sure to keep your chin away from your chest to breathe easier.. You can hold this posture for 1 minute.
This is a mild inversion that encourages good circulation. It improves the flow of blood to the brain and this can help in clearing the mind of the day’s stress.
Doing it: Lie down on your back with your two legs up straight up and hands by your sides. Press your abs, still keeping your knees straight, bring back your legs over your head. Try and touch the floor with your toes. Make sure to keep your chin away from your chest to breathe easier.. You can hold this posture for 1 minute.
This pose helps in release of tension and ultimate relaxation of your body. Practice this away from your bed for 3 to 5 minutes. If you have a yoga mat, all the better. You can use a relaxing song as a timer. So that once the songs ends, you make your way to your bed and go to sleep.
Doing it: Find a warm sand and lie down on your back with your arms at your sides (about a foot away from your body with your palms facing up) and legs a little bit apart. Try to feel your whole body as it sinks into warm soft sand.