Good sleeping habits play an important part in maintaining a healthy lifestyle. Quality sleep can improve memory, promote emotional stability, and plays an essential role in many of the body's healing and metabolic functions.
However, many people struggle with falling asleep and staying asleep. Luckily, there are a few things you can do to promote more restful sleep. For example, yoga poses that help with sleep can be a great way to unwind and de-stress before bed. In addition to the flexibility and relaxation benefits of yoga, just having a nightly pre-bedtime routine can be a powerful tool for ensuring higher-quality sleep. Read on to see some yoga poses that can help you get the restful sleep your body needs.
About Yoga Poses for Sleep
To be as effective as possible, a nighttime yoga routine should be tailored to meet the needs of each individual. Skill level, sleep habits and chronic problems like restless legs or ongoing back pain should all be taken into account when planning a routine. Most importantly, a nighttime yoga routine shouldn't be strenuous - the key is to relax and get in tune with your body. A more challenging routine may send the wrong message to the brain or body, signaling them that now is the time to be awake, alert and active. Ideal poses that can aid in stress relief and help to promote better sleep include:
Standing Forward Bend
This is a simple pose that begins with placing the feet slightly apart and then bending at the waist to fold the torso close to the ground. Simple enough for beginners, this pose is an easy way to begin a pre-bedtime routine and can help to stretch the back and legs before jumping under the covers.
Legs Up the Wall
Another simple pose, this one is done by laying flat and extending the legs perpendicular to the body, bracing them flat against a wall. This pose is typically held for approximately two - five minutes, providing plenty of time to clear the mind and to concentrate on breathing. Elevating the legs serves to increase blood flow to the heart which can aid in circulation.
Seated and Supine Spinal Twists
Back pain is a very common problem, and one that may interfere with sleep. Among the best yoga poses that help with sleep are those that target core muscles and the areas of the lower back that may be tight, sore or strained. Stretching out the back can help to promote proper spinal alignment which may help to provide more restful sleep and the chance to wake up free of backaches.
Corpse Pose
A recovery pose when used as part of a more active routine, corpse pose is performed by laying flat in a supine position. Take time to focus on your breath and wind down for the night in this simple nighttime yoga pose. You can even do it in your bed!
Fine-tuning Your Routine
A little trial-and-error is often necessary to refine a yoga routine and figure out what's right for you. Trying out a few different poses can go a long way towards improving the quality and consistency of your results. Just make sure to avoid poses that are too vigorous or demanding and instead use those that focus on breathing or that target area of the body that are stiff or sore in the morning.
About the Hot Yoga Spot
At The Hot Yoga Spot, we're passionate about the positive effects Yoga has both inside and outside our studio. Sign up for our new client special today and try a variety of our yoga classes - from relaxing yoga to power yoga, we have classes for beginners and advanced students alike.