Yoga helps practitioners fall asleep faster and sleep for longer periods of time. Practicing yoga regularly has been shown to reduce insomnia. Stress, anxiety, depression, chronic pain reduction.Recovery from and treatment of addiction.Respiratory and cardiovascular function.One study exploring the therapeutic effects of yoga showed that it improves numerous physical and mental functions including: Yoga has been shown to improve your overall wellbeing. If you need more help this quiz can match you with a suitable style. And yoga isn’t a “one size fits all practice”, so it can be useful to get familiar with these benefits so that you can pursue the type of yoga that works best for your needs. Proven Benefits of Bedtime Yogaīedtime yoga isn’t just calming, it provides plenty of other transformative benefits. This builds a single-pointed focus that calms the mind down before you drift off to sleep. When your mind wanders, return it to the breath.
Place your mind on a chosen object of focus like your breath. Pull your shoulder blades slightly toward your midline to broaden across your collarbones. Lie down on your back with your heels out wide and palms face up. Slowly push yourself up to a seated position.
To come out, roll over onto one side and bring your legs down with you. Add a booster or blanket under your lower back to provide support there. Place your arms by your sides with your palms face up. Scoot yourself closer until you can place your heels on the wall with your legs straight or slightly bent. Lie down on your back with your sit bones facing a wall. Slowly push yourself away from the floor, lifting your head up last. To come out of the pose, bring your thighs together and roll over onto one side. Lay your arms on the floor angled down at a diagonal with your palms face up. Allow gravity to help lower your knees and open your hips. Place your hands behind you and slowly lower down to your mat, one vertebra at a time. Sit on your glutes with your knees bent and the soles of your feet touching. Supta Baddha Konasana (Reclined Bound Angle Pose) To come out of the pose and reset, lower your right hip back down to the mat and bend both knees into your chest. Keep your right shoulder down on the mat. Turn your head to the right and look past your fingertips or close your eyes. Place your left hand on your right knee to add extra weight for the twist. Gently cross your knee over your midline to the left side of your body.Įxtend your right arm out horizontally. Extend your left leg straight while you keep your right knee bent and pulled in. Lie down on your back and bend your knees into your chest. Supta Matsyendrasana (Supine Spinal Twist) Hold this pose for ten to fifteen breaths. Feel a stretch along the right side of your body. Cross your right foot over your left and keep both shoulders flat on the floor. Shift your feet and upper body over to the left, while keeping your hips to the right. Lie down on your back and stretch your arms up overhead.
Stay in this posture for three minutes and breathe normally. You can also place a rolled towel under your knee creases to provide joint support. You may need to use a block or pillow under your forehead to do so. Lower your torso down with your arms out long in front of you, palms face down.īring your forehead to some connection so that you can relax your neck and spine. Balasana (Child’s Pose)īring your knees to the outside edges of your mat and your big toes to touch behind you. The more often you practice these bedtime yoga poses, the easier it will be to fall asleep. This bedtime yoga routine of eight yoga poses will help you destress, increase relaxation, and wind down at the end of your busy day. Over 85% said that it helped reduce stress levels. A national survey found that over 55% of people who did any type of yoga got better sleep.
Bedtime yoga is a gentle, restorative, and natural way to prepare your body and mind for a good night’s rest.
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