It may sound like an odd question but are you getting enough sleep and getting a proper rest? We are going over some Yoga Bedtime Poses in this article that should help you out. The reason for this post is because not many people do get enough sleep. From the reports by CDC. It’s estimated that about fifty to seventy million Americans suffer some type of sleep disorder. These disorders could be trouble getting to sleep, disturbed sleep or issues staying asleep. The main thing is that everybody needs to get more sleep regardless of what sleep disorder you might be experiencing.
Some of the known side effects of sleep disorders include:
• Weight Gain
• Decreased Sex Drive
• More Accidents
• Aging skin
• Cognitive Function Impairment
These are not all the problems but just a short list of the major issues.
Although there are more than enough recommended methods of resolving the sleep issues. Among the best performing natural remedies is relieving stress especially at bedtime. How better can you relieve stress before bed if not by doing some deep breathing and yoga? This provides you with a better rest, and you feel better rested the following morning. Below you will find our recommended list of yoga bedtime poses. They will give you both muscle release and reduce tension in the muscles providing you with a better rest. Do the recommended exercises take a moment to brush your teeth and wash your face before bed as well.
6 Yoga Bedtime Poses to Help You Sleep Better
For all the exercises listed below, do them for the specified time and always keep in mind that the core part of the practice is deep breaths and controlled breathing.
Learning how to breathe properly will big a help in with your advancement in yoga. It can also be your stepping stone to get through the hardest parts of your anxiety. In most cases, this particular exercise doesn’t start until the end of your yoga practice. But because you’re a beginner, you’ll be starting with this so that you will be better prepared for the following poses and movements.
• Lie down and make sure that you are facing the sky or sit comfortably.
• Put one hand on your stomach and the other on your chest.
• Breathe in through your nose for four seconds and feel the tension as your stomach rises with your breath.
• Exhale through your nose for another four seconds. Your exhale should be deep enough that you feel your breath on the back of your throat.
You can try to repeat this exercise for a minute but try and go longer if you’re able to do so. As you do, keep your inhales and exhales nice and slow. A good place to start your yoga bedtime poses.
2. Sitting Forward Fold
1. Sit down on the ground and extend your legs forward. Make sure that your posture is straight and erect, not slouched down or curved.
2. Breathe in slowly and extend your arms up and over your head to stretch your spine out.
3. Breathe out slowly and reach your fingers to grab your feet and bring yourself to the top of your legs. Keep lowering yourself until you can feel a deep stretch in your back and hamstrings.
Hold this pose for thirty seconds or more. As you do, inhale as much as you can and keep your spine lengthened.
3. Sleeping Pigeon Pose
• Start from all fours (on hands and knees), bring your right knee forward and place it more or less behind your right wrist.
• Place your ankle somewhere in front of your left hip.
• The more your lower leg is parallel with the front of the mat, the more intense the hip opener.
Hold this pose for thirty seconds or more. One of the yoga bedtime poses for stress relief.
4. Fish Pose
• Begin lying on your back with your knees bent and the soles of your feet flat on the floor.
• Lift your hips and tuck your hands slightly beneath your buttocks, palms facing down. Draw your forearms and elbows in toward your body.
• On an inhale, bend your elbows and press firmly into your forearms and elbows to lift your head and upper body away from the floor and begin to find the natural curve of your spine.
• Firm your shoulder blades into your back and lift your chest higher toward the ceiling, elongating your spine.
• Gently release the crown of your head (or the back of your head) back down on the floor, placing a minimal amount of weight on your head.
Remain here with your knees bent, or, if it feels comfortable, extend both legs straight down on the mat in front of you with your muscles strongly engaged.
Stay in the pose anywhere from 5 to 10 deep breaths. To come out of the pose, engage your core, press firmly into your forearms, and gently lift your head away from the floor. Tuck your chin into your chest and place the back of your head down.
5. Big Toe Pose
1. Lie supine on the floor, legs strongly extended. If your head doesn’t rest comfortably on the floor, support it on a folded blanket. Exhale, bend the left knee and draw the thigh into your torso. Hug the thigh to your belly. Press the front of the right thigh heavily to the floor, and push actively through the right heel.
2. Loop a strap around the arch of the left foot and hold the strap in both hands. Inhale and straighten the knee, pressing the left heel up toward the ceiling. Walk your hands up the strap until the elbows are fully extended. Broaden the shoulder blades across your back. Keeping the hands as high on the strap as possible, press the shoulder blades lightly into the floor. Widen the collarbones away from the sternum.
3. Extend up first through the back of the left heel, and once the back of the leg between the heel and sitting bone is fully lengthened, lift through the ball of the big toe. Begin with the raised leg perpendicular to the floor. Release the head of the thigh bone more deeply into the pelvis and, as you do, draw the foot a little closer to your head, increasing the stretch on the back of the leg.
4. You can stay here in this stretch, or turn the leg outward from the hip joint, so the knee and toes look to the left. Pinning the top of the right thigh to the floor, exhale and swing the left leg out to the left and hold it a few inches off the floor. Continue rotating the leg. As you feel the outer thigh move away from the left side of the torso, try to bring the left foot in line with the left shoulder joint. Inhale to bring the leg back to vertical. Lighten your grip on the strap as you do, so that you challenge the muscles of the inner thigh and hip to do the work.
Hold the vertical position of the leg anywhere from 1 to 3 minutes, and the side position for an equal length of time. Once you have returned to vertical release the strap, hold the leg in place for 30 seconds or so, then slowly release as you exhale. Repeat on the right for the same length of time.
6. Happy Baby Pose
This pose has also been known to help anxiety and nervousness fade away. It also stretches your back and gives you a sense of security and safety, like a child. One of the simplest yoga bedtime poses.
• Start on your back. Bend your knees and bring towards the armpits along the side of the body.
• Grab the feet with your hands. Make sure that you are holding the inside of your legs with corresponding hands. Make sure the shins are perpendicular to the floor.
• To create the resistance gently push your feet upwards into your hands at the same time pull down with your hands. Make sure that your tailbone is pushing to the floor.
Stay this pose for 45 to 60 seconds then release the knees.
Slowly Exit the pose and keep the breathing normal.
Do all the steps three to five times each.
From the pages of Sleep Medicine: Yoga and Sleeping Disorders
Improve Sleep Patterns With Yoga
A helpful article by National Library of Medicine: Impact of Long-Term Yoga Practice on Sleep Quality and Quality of Life in the Elderly
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