Bedtime yoga can be one of the most effective natural sleep aids, and many people use it every night as part of their bedtime routine. Many yoga poses are designed to help reduce anxiety and improve breathing, which can leave you relaxed and ready to drift off to sleep. If you suffer from insomnia or any other sleeping disorder, try incorporating these simple bedtime yoga poses into your evening routine to see if they work for you.
1. Breathing Exercises
We all know it’s important to breathe deeply, but these five breathing exercises are especially helpful when trying to fall asleep. They relax your body and calm your mind so you can drift off easily into a peaceful slumber. The first exercise is called the three-part breath, because you take three deep breaths in and out, making sure to pause between inhales and exhales. Breathe in through your nose for a count of four, hold for a count of seven, and exhale through your mouth for a count of eight; repeat two more times with an even longer pause after holding your breath. This slows down your breathing pattern, which tells your body it’s time to wind down and relax.
2 Relaxation Techniques
Yoga and meditation are both proven ways to prepare your body and mind for sleep. For a restful night, try doing any or all of these three exercises before bed: 3 Relaxation Techniques: Yoga and meditation are both proven ways to prepare your body and mind for sleep. For a restful night, try doing any or all of these three exercises before bed: Yoga poses There’s not much that can make you feel more at ease than yoga does.
3 Ab Exercises
Pick a muscle group to target as you prepare for bed. Try targeting your upper abs with crunches, lower abs with leg raises, or your obliques with side planks. If you’re short on time, do all three exercises in a row as part of one quick routine. The more often you perform these exercises and integrate them into your regular routine, the better they’ll work in improving your sleep quality.
4 Forward Bends & Twists
Forward bends, like Downward-Facing Dog (Adho Mukha Svanasana), are excellent as part of a bedtime yoga routine that can help you unwind and fall asleep more easily. The body naturally grows calm in these postures as we stretch our muscles and let go of stress. Take a forward bend such as Downward-Facing Dog at bedtime to encourage your nervous system to relax so you’ll have an easier time falling asleep once you do get into bed. It’s also helpful to add in a twist after stretching out your hamstrings in a forward bend; twists help clear your mind of any lingering thoughts or worries that might be keeping you awake.
5 Backbends & Twists
Backbends can soothe you in a way that simple stretching never can. Plus, they’re just fun. Your back may have some tightness from slouching at your desk all day, but don’t push into these poses too much; if they feel even remotely uncomfortable, move on to another pose. I like to hold each pose 5 to 10 breaths before moving on to something else. Twists are amazing because they get every part of your spine and stretch out any tension or knots you might have built up throughout your day. You can incorporate twists into many different yoga sequences or do them as a standalone when you need a serious stretch and de-stress session—like after sitting in traffic for two hours.
Studies have shown that yoga can help you sleep more deeply, stay asleep longer, and even help improve insomnia. So grab your mat and follow these five poses as a part of your bedtime routine. While most of us have trouble being disciplined about anything, we all know how important it is to get enough sleep. Why not start a bedtime yoga routine? It’s good for your body, mind, and soul! A regular yoga practice will not only help you fall asleep faster but also reduce stress—all benefits that are linked to better quality sleep. Yoga can be tailored to any fitness level so everyone has an opportunity to reap its benefits. Just try it! You’ll never go back to bed without starting your day on a mindful note again!
You May Also Like>>