Bedtime Yoga for Better Sleep
Do you have trouble falling asleep at night? If the answer to this question is yes then there are also pretty good chances that you might be worried about what this could mean for your overall health and body. According to various recent studies, people suffering from insomnia are more likely to suffer from other medical conditions such as anxiety, diabetes, depression, and congestive heart failure.
However, the positive aspect of this cloud is that you are not alone in this boat. There are millions of people who suffer from similar conditions. Hence, there are various treatment options readily available. One of the most common treatment options which are suggested for getting a night of good sleep is to opt for the right mattress. The more comfortable the mattress is, the more comfortable sleep you get. There are many varieties of mattresses online. If you love soft and spongy mattresses then buying memory foam mattress online will work for you.
But what if you already have a good mattress that is suitable for your every need and you are still not able to sleep properly? If that is the case then you might want to consider looking into tips to sleep early every time. And one such tip involves yoga for good sleep. It does not matter whether you have practiced yoga your whole life or not. Yoga poses for sleep can be done by almost anybody who wishes to get a good night of sleep. And if you are on the lookout for such asanas for good sleep then it is time that you stop looking as we bring to you the best yoga poses for better sleep in this article. A list has been prepared for bedtime yoga poses for your convenience and that list is mentioned below.
- The Head-to-Knee Pose or Janu Sirsasana
This pose allows an individual to get his or her muscles to relax and it is especially good for people who have tight hamstrings. To perform this pose you need to follow the steps which are mentioned below.
- Sit on the floor and extend your legs in front of you without slouching. If your spine is rounding then, you can bend your knees a little otherwise keep your knees straight
- Bring the sole of your right foot towards the inner left thigh by bending the right knee and opening the hip. Take your right knee towards the ground and if you have trouble in reaching your knee towards the ground then provide it with some support like a cushion
- Try to inhale and lengthen the spine at the same time
- Keep your spine and neck long as you exhale and bend forward from the hips over your left leg. Place your hands on both sides of your left leg and try to gaze at your big toe of the left foot while also focusing on slowly breathing in and out
- Relax your posture and repeat the steps again for the other side
- The Bound Angle Pose or Baddha Konasana
If you are looking for yoga for better sleep then chances are that you will come across the bound angle pose. By performing this yoga asana before sleep you can provide your back with enough movement and relaxation that it might ease the tension in your shoulders. To perform this, pose the steps which you need to follow are:
- Sit on the floor and bring the soles of both of your feet together in front of you. Do not slouch and let your hands hold both your feet and ankles
- Once you are comfortable with this position then try to bring your feet as close to your groin as possible. This should be done without rounding your back
- Hold the position and inhale while lengthening the spine
- Keep the spine long and bend forward from the hip while exhaling. Try to relax your muscle while breathing in and out
- Relax and repeat the steps again
- The Wide-Angle Seated Forward Bend or Upavistha Konasana
The wide-angle seated forward bend is another yoga asana for good sleep that you can practice. This pose can be difficult for some people to perform and if that is the case with you then we suggest skipping the part about bending forward and simply focusing on not rounding your back while sitting up. The complete steps for performing this yoga pose are mentioned below.
- Sit on the floor without slouching and keep your back straight
- Form a vee with your legs by stretching them in front of you. To get the extra balance you should try and place your hands behind your buttocks. Try to go as wide as you can without making your uncomfortable
- Try to inhale and lengthen your spine without rounding out your back
- Exhale while keeping your hands in front of you and bend forward from the hip. Lengthen your spine and focus on breathing. With every inhale and exhale try to relax more
- Get up and relax. Repeat these steps again
- The Thread-the-Needle
This is a rather easy pose in which you must only go as far as you can without making yourself uncomfortable. The steps which you need to follow to perform this pose are:
- Lie on your back on a flat surface. Keep your head flat on the ground and bend your knees. Place the soles of your feet on the floor
- Keep the hips even and bring your right knee towards your chest. Try to place the right ankle below your left knee while making sure that the right knee points to the right side. Keep your muscles engaged by flexing your right foot. Make sure to protect your knee from any excess strain
- Bring the left knee towards your chest by lifting your left foot off the floor. Provide support to your left thigh by bringing your hands on both sides. A stretch on the outside of your right hip should be felt. Try to slowly inhale and exhale while bringing both your hips parallel
- Repeat the steps on the other side
- The Reclined Twist
This is a very easy pose that you can perform even while on your bed. This pose can be performed by following the steps mentioned below.
- Lie on your back on a flat surface and bring your knees into your chest
- Extend your left arm to your side till it reaches the length of your shoulders and keeps the palm facing up
- Place your right hand on the top of your right knee while using your left hand to massage the outer side of your left leg and hip
- Try to keep your gaze straight towards the ceiling or a bit towards your left
- Relax and repeat all the steps on the other side
These are all the yoga poses that were able to make it to our list of yoga for better sleep at night. Try out these yoga poses and let us know which one was your favourite!