Sleep is an important factor needed by our body and can result in worst effects if we didn’t get this in sufficient amounts. Sleep is a regular cycle related to the genes. Changing sleep habits will lead to a raise and drop in the amount of genes. It’s necessary that you should have a sleep of six to eight hours. Many of them are unable to get a proper sleep after a full day’s work. They go for sleeping pills, herbal teas and all kinds of medications but still are unable to have a proper sleep. Bedtime Yoga can help you sort out this problem in an easy way through regular simple stretches.
Simple poses of bedtime yoga for better sleep which you can perform before going to bed
Plow Pose (Halasana) bedtime yoga for better sleep
Halasana reduces stress and fatigue. Helps women during menopause also strengthens the immune system.
- Lie on your back keeping your arms beside you and palms pointing downwards.
- Now inhale using your abdominal muscles to lift your feet of the floor raising both the legs vertically.
- Continue breathing normally and supporting the hips and back with your hands lift them off the ground.
- Your back must be perpendicular to the floor. Let your legs to sweep in a 180 degree angle over the head till your toes touch the floor.
- Maintain the same pose for a few seconds and allow the body to relax more and more with each steady breath.
- Now return to the normal pose by slowly bringing your legs down on exhalation.
- This asana should not be done by pregnant ladies and at the beginning of the first two days of the menstrual cycle.
- Doctor’s consultation is a must for patients who have suffered from spinal disorder before doing this asana.
Corpse Pose (Savasana) bedtime yoga for better sleep
One of the major benefits of bedtime yoga for better sleep is that it cures insomnia. Relaxes your whole body and boosts up your concentration. Good for neurological problem, constipation, digestion and diabetes.
- Lie in a sleeping pose and make sure that your legs are kept apart.
- Now keep the arms at your side and the palms pointing up.
- Breathe slowly and deeply through the nostrils by closing your eyes.
- Begin concentrating from your head to your feet.
- Think your body is totally relaxed on each inhaling and exhaling. Let all the tension, worry and stress pass away on each exhaling.
- Practice the same pose for about 3-5 minutes.
- Pregnant women while doing this asana should keep their head and chest raised by resting on a cushion.
- Patients with medical concerns must seek consultation from their doctors before performing this pose.
Seated spinal twist (Ardha Matsyendrasana) bedtime yoga
This bedtime yoga pose boosts spine and hips flexibility. Stretches the backbone and eliminates wastes and improves the rate of digestion.
Relieve menstrual discomforts.
- Sit straight with the legs stretched in front of you keeping the spine and feet together.
- Now bend the left leg and place the heal of the left foot beside the right hip. You can also keep the left leg straight.
- Bring the right leg over the left knee.
- Keep the left hand on the right knee and the right hand behind you.
- Slowly twist the waist, shoulders and neck to the right side and make a look towards the right shoulder.
- Always keep the spine erect.
- Hold the pose with long breaths in and out.
- Breath out and release the right hand first, waist, then chest and finally the neck, sit up relaxed.
- Repeat the procedure to the other side.
- Breathing out return back to the front side and relax.
Heart patients, abdominal or brain surgeries should avoid this practice.
Pregnant ladies must not do this asana because of the strong twist felt in the abdomen.
Standing Forward Bend (Uttanasana) bedtime yoga pose
Uttanasana stimulates endocrine and the nervous system. Tones the abdomen muscles. Improves blood circulation and cellular growth, relieves neck and shoulder tension.
- Stand straight holding your feet together. Now bend your knees slightly and fold your torso over the legs moving from the hips.
- Keep your both hands to your feet in front of you.
- Always keep your gaze forward. Inhale to extend your chest so that the spine will be lengthened.
- Next step is to exhale through gentle pressing of both the legs towards straight. Raise the kneecaps and spiral your upper, inner thighs back. Maintain your legs straight without any hyper extending.
- On an exhalation try to extend the torso down without rounding your back and stay long through extending the crown of the head downwards to the ground.
- Haul your shoulders down your back.
- Stop doing this pose if recently you have undergone through back or knee surgery.
- Avoid this asana if there is any injury on your hips, legs and shoulders.
Left Nostril Breathing (Surya Bhedana) bedtime yoga pose before going to bed
Bedtime yoga pose for bedtime maintains the body temperature in equilibrium, also controls the function of catabolism. Enhances the liver function and fortifies the nerve function.
- Sit in cross-legged pose.
- Now shut your right nostril with your thumb extending your fingers out.
- Slowly make 5-10 breathes out of your left nostril.
- Continue the same process for 4-5 times.
- This asana may cause harm to persons who have undergone brain, heart and abdominal surgeries.
- These yoga poses will help you to have a better night’s sleep and you will enjoy each day with great refreshment.