5 Yoga poses for a better sleep
Whether you’re old or young, a night routine is a must for a better sleep. Did you know that Yoga is considered a positive virtue for sleep? It helps to relieve stress, relax body and mind, and focus better. If you want Yoga to be part of your night routine, here are 5 easy poses you can do in your bed before bedtime. This sequence is a great way to get better sleep and if you have kids, to have a nice bonding time with them.
The adept’s pose or the lotus
Awareness is the key to this mini practice. To do so, sit comfortably in a cross-legged position or, if flexible enough, bring your feet towards the opposite thighs.
While posing, ensure the following:
- Upper body must be straight and vertical
- Head, neck, and spine perfectly centered
- Shoulders and abs relaxed
- Hands on your knees
- Eyes closed
- Body steady
Focus on your breathing. Listen to it and become aware of it. Make sure to take small breaths when inhaling and big breaths when exhaling. This is a very good position to remain calm. On top of that, it is perfect for strengthening your back and stretching knees and ankles.
The cat pose
Come onto all fours in a tabletop position. As you exhale, round your spine, release your head by pointing it towards your navel. As you inhale, do the opposite movement. Tilt your head back as far as possible. Repeat this sequence three times by breathing regularly.
This pose allows you to relax your backbone muscles, stimulate your digestion, tighten your abs, improve your blood circulation and relax your mind.
Seated forward bend
Sit with your legs straight and your hands on your thighs. As you inhale, raise your arms above your head. As you exhale, keep your back straight and lean forward as farther as possible. Do not round your back nor bend your knees. Try bringing your head towards your knees. Inhale-exhale three times in this position before going back to the starting position. Repeat this sequence three times.
This pose allows you to improve your digestion and tone your liver, kidneys and adrenal glands. It may also stretch and tone your spine and backbone. For women during your period, it allows you to lessen abdominal pain and backache. It may also slow your heart rate, relax your mind, relieve stress and slowly stimulate your nervous system.
Lie down on your back with your arms beside you. As you inhale, bend your knees and lift your legs and buttocks up. Tuck your hands underneath your pelvis to support your buttocks and put your elbows on the mattress. Swing your legs up to form a comfortable 45-degree angle. You can be in this pose for as long as you want by breathing normally. Another more relaxing way to do this is to lower your pelvis to the mattress and press your legs onto the wall. That way, blood will flow in the opposite direction. Your arms are beside your body.
This peaceful pose relaxes the nervous system, relieves tired leg muscles, and helps restore your breathing whilst resting.
Lie flat on your back with your arms and legs slightly apart. Relax your ankles and rotate your arms toward the ceiling. Your body is relaxed (not contracted) and so is your mind. Focus on a sound, your breath or anything that helps you live the present.
This pose will allow you to quieten the mind and accept the present moment. It can also allow you to be aware of your body and let go any tension for total relaxation. Take the time to breathe slowly and deeply.
Wooloo.ca blog Writer and certified yoga teacher