Do you have trouble sleeping at night? If so, you’re not alone. Millions of people around the world suffer from insomnia or other sleep-related problems. There are many different ways to address this issue, including medication, therapy, and lifestyle changes. One of the best ways to improve your sleep is by practicing Yoga. In this blog post, we will discuss the benefits of Yoga for better sleep and how to get started!
Best Yoga poses that promote a good night sleep
· Utthan Pristhasana (Lizard Pose)
Lizard Pose is a great hip opener that can help to release tension in the lower back and hips, both of which can lead to better sleep. To get into the pose, start in Downward Facing Dog. From there, step your right foot forward between your hands. Lower your left knee to the ground and open up your right hip. You can stay here or, for a deeper stretch, bring your forearms to the ground and rest your head on them.
· Bharadvaja’s Twist
This twist is named after a sage in Hindu mythology and is said to promote longevity. Twists are also excellent for flushing out the digestive system (which can be helpful if you tend to have trouble sleeping due to indigestion).
To do the pose, sit on the ground with your legs extended in front of you. Bend your right knee and bring it in toward your chest. Place your right hand on the ground behind you for support and twist your torso to the left, placing your left hand on the outside of your right knee. Hold for 30 seconds to 1 minute, then release and repeat on the other side.
· Viparita Karani (Legs-Up-the-Wall Pose)
This pose is incredibly simple but can be very effective in promoting sleep. To do it, just lie down on your back and place your legs up against a wall. You can put a pillow under your hips for extra support. Stay here for 5–10 minutes, letting your mind and body relax.
· Balasana (Child’s Pose)
This resting pose is a good way to release tension from the back and shoulders and calm the mind. To do it, kneel on the ground and touch your forehead to the ground in front of you. Then, stretch your arms out in front of you with your palms touching the ground. Allow your torso to rest between your thighs and breathe deeply. Stay here for 1–3 minutes before coming out of the pose.
· Yoga Nidra (Yogic Sleep)
Yoga Nidra is a practice that can be done lying down and is said to induce full-body relaxation and a deep meditative state. To do it, lie down on your back with your legs extended and your arms at your sides. Close your eyes and begin to focus on your breath. Once you’ve settled into a comfortable rhythm, start to scan your body from head to toe, relaxing each part as you go. Spend 5–10 minutes in the practice, then allow yourself to drift off to sleep.
Yoga can be an excellent way to promote better sleep. If you have trouble sleeping, try incorporating some of these poses into your bedtime routine. Yoga Nidra is especially effective if you find it difficult to quiet your mind at night. Remember, the key is to relax and let go of any racing thoughts so you can drift off into a restful sleep.
If you’re looking for a way to promote better sleep, consider adding some of these yoga poses to your routine. Not only will you be getting the benefits of yoga, but you may also start sleeping through the night like a baby. Ready to try it out? Give us a call today and we can help get you started on the path to peaceful slumber.
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About the Authors
Journey Healing Centers focuses on Yoga primarily as a healing practice for men, women and children of all ages. We know that most Americans believe that “yoga is good for you,” but did you know that science backs them up? It’s true! Yoga has been shown to improve health, cardiovascular fitness, flexibility, and balance, all while reducing stress, anxiety, and pain. Yoga practitioners have a stronger sense of mental clarity, physical fitness, flexibility, and strength. As you can see these are all powerful reasons for taking up Yoga – so join us!
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