Practicing yoga can significantly improve your sleep quality and overall well-being. Here are the top poses you can try tonight to help you unwind and prepare for a restful night’s sleep.
How Yoga Can Help You Sleep
Yoga is an excellent way to relax and alleviate stress. Research shows that practicing yoga can reduce cortisol levels, the hormone associated with stress. Lower cortisol levels can lead to improved sleep patterns, as high levels often make it difficult to fall and stay asleep. A 2019 study found that incorporating yoga into your routine could effectively treat and alleviate insomnia symptoms, enhancing your overall sleep health.
9 Yoga Poses to Try Before Bed
These poses are suitable for all levels, especially beginners. Aim to practice these for about 20 to 30 minutes before bedtime. Remember to focus on your breath and relax into each pose.
Cat-Cow Pose
Start on your hands and knees, with hands shoulder-width apart and knees under your hips. Inhale, tilting your head up and arching your back (like a “cow”). Exhale, arching your back and bringing your head down (like a “cat”). Repeat several times.
Forward Fold
Stand straight and lean forward to reach for your toes. If you can, place your hands on the ground. If not, do a half-forward fold, grabbing below your knees. Ensure your back is straight and breathe deeply.
Bridge Pose
Lie on your back with arms and legs stretched out. Inhale and raise your hips off the ground, shifting your arms closer to your body for balance. Keep your knees at a 90-degree angle, with hands either flat on the ground or clasped beneath your back.
Happy Baby
Transition from Bridge by lying on your back and lifting your legs to the ceiling. Grab the outside of your feet with both hands and gently rock side to side to relieve lower back tension.
Legs-Up-The-Wall
Clear space next to a wall. Lie on your back and walk your legs up the wall or lift your hips with your arms. Once balanced, stretch your arms out beside you. This pose helps relieve stress and improves circulation.
Child’s Pose
Start by kneeling or on your hands and knees. Tuck your feet under your hips and lower your head to the ground, reaching your arms out in front to stretch your spine.
Seated Twist
From Child’s Pose, sit up and extend your legs. Cross one leg over the other, placing your foot against your outer thigh. Twist your body towards the raised knee using the opposite arm to deepen the stretch. Repeat on the other side.
Butterfly Pose
Sit up straight and press the bottoms of your feet together. Hold your feet with your hands and gently press your hips down towards the ground for a deeper stretch.
Head-to-Knee Pose
Sit with your legs extended in front. Bring one foot to the inner thigh of the opposite leg and reach your hands towards your foot. If you can’t reach, hold your ankle or knee instead. Lean into the stretch, aiming to bring your forehead towards your knee. Repeat on the other side.
By incorporating these calming yoga poses into your bedtime routine, you can help prepare your body for a more restful night. If you’re interested in other natural ways to improve your sleep, consider exploring sleep aids or wellness tips for better sleep quality.
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