April 19, 2023
Yoga is a form of exercise that focuses on stretching and strengthening the body. It's been around for thousands of years, but it wasn't until recently that yoga became popular in Western culture.
Yoga has many benefits beyond improving sleep quality. It can help you lose weight, reduce stress and anxiety, lower blood pressure, improve digestion and circulation--the list goes on! But today we're going to focus on how yoga can help you get better sleep at night, so you wake up feeling refreshed every morning.
Yoga Poses for Improved Sleep Quality
Yoga Poses to Reduce Stress
The cat-cow pose is a great way to begin your yoga practice. It helps you find your center, and it stretches the muscles in your back, neck, shoulders, and chest. This pose also improves posture by strengthening the core muscles in your abdomen and lower back.
Yoga can help relieve stress by calming the mind and body through breathing techniques (pranayama) or meditation (dhyana). The child's pose is a resting position that allows you to focus on deep breathing while relaxing into yourself. This pose will help calm any racing thoughts that may be keeping you awake at night by focusing on something other than them!
The plank pose is another great way to stretch out those tight muscles before bedtime -- especially if they're sore from sitting all day at work! Planks strengthen both sides of the body equally while improving balance as well as flexibility throughout every muscle group from head-to-toe.
Yoga Poses for Restorative Sleep
Savasana (corpse pose)
This is the most important pose to do before bed, as it allows your body to relax and prepare for sleep. Lie on your back with your arms by the side of your body and palms facing up or down, depending on what feels best for you. Allow gravity to pull all tension out of your muscles, so that they are completely relaxed and loose. Close your eyes, if this feels comfortable for you; otherwise leave them open but unfocused on something in front of you like a blank wall or ceiling. Breathe deeply through nose while keeping chest lifted slightly off floor (not raised). Stay here until feeling completely relaxed before moving onto another pose if desired or going directly into dreamland!
Savasana (supported bridge pose)
This is another relaxing restorative yoga pose that can help relieve stress and tension in shoulders/neck area which often leads to poor quality sleep due to lack of circulation throughout these areas during restful slumber time hours! This particular version involves using props such as blocks under knees while lying flat on back with feet flat against wall behind head which helps lift hips higher than normal bridge position would allow - thus allowing more room inside chest cavity where lungs expand outwardly when inhaling deeply through nostrils rather than mouth cavity only - thereby increasing oxygen intake capacity per breath cycle which results in deeper breaths taken per minute...and thus better oxygenation levels within blood stream causing less stress hormones being released into bloodstream over long periods time period resulting less frequent waking up throughout night due to lightheadedness caused by low blood sugar levels caused from lack thereof food intake during daytimes hours leading up until now.
Tips for Practicing Yoga Before Bed
Before you begin, make sure that you have set up a relaxing environment. This will help to get your mind into a calm state and ready for sleep. You can do this by dimming or turning off any lights in the room and playing soft music or nature sounds. If possible, try practicing yoga poses that are gentle and simple so they don't cause too much strain on your body. If you have never practiced yoga before or feel uncomfortable doing certain poses because of an injury, then stick with more basic ones like child's pose (a resting pose where you lie down on your back with knees bent). Practice breathing exercises during each pose as well--this will help relax both mind and body further so that sleep comes easily when it's time for bedtime! And remember hydration is key! Drink plenty of water throughout the day so that dehydration doesn't interfere with getting enough restful shuteye at night.
Yoga is a great way to relax and prepare your body for sleep. It can also help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed than ever before. If you're ready to reap these benefits--and many more--we encourage you to try a yoga class at your local studio or gym!
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