Yoga is a physical activity with impressive benefits. There’s nothing like a mini-session to de-stress and relax after a long day at work. From toning the body to calming the mind, the benefits of yoga are widely recognized.
But that’s not all! Did you know that certain yoga postures can also help you sleep better?
Indeed, yoga is an ultra-effective relaxation technique to fall asleep more easily like a baby and have a better sleep.
So, after a hard day sitting at the office, a little relaxation session is exactly what you need! Sarah Ezrin, an American yoga teacher, reveals 8 simple and easy yoga postures to help you sleep soundly. Watch:
Simple And Easy Yoga Postures To Help You Sleep Deeply :
#8 Child’s Pose
“Often, after a particularly long and difficult day, our bodies are regulated by the sympathetic nervous system, which is responsible for the body’s stress responses,” says Sarah Ezrin. Child’s pose helps release tension and refocus us inward, and it does so as soon as we get down on the floor by stretching our arms.
You can use a yoga brick (or just some pillows) to rest your head and relax your body and mind. Repeat as many times as needed.
Because the child’s pose is unquestionably one of the best for de-stressing after a long day.
#7 Head down dog pose
This posture is especially recommended for people who sit at their desks most of the day. The head down dog stretches the entire length of the back of the body, specifically targeting the hamstring muscle group, which are the muscles at the back of the thighs.
Putting a support like a yoga brick or pillows under your head is optional.
But it’s an easy and effective way to increase the restorative benefits of the downward dog pose. It’s one of the most common yoga poses, head down dog.
And it’s a great stretch for yogis of all levels, from beginner to expert.
#6 Triangle pose (with support on a wall)
The triangle is a standing posture that stretches the hamstrings, while helping to lengthen and release tension in the spine. Using a wall for support will help you hold the posture even longer and increase the benefits of the stretch.
#5 Feet apart with incline
Forward bends are a great way to relax the body and nervous system after a long day. In fact, a forward tilt with the feet apart helps to lengthen and stretch the entire back of the body.
Resting your head on a yoga brick helps calm the brain. And it can even relieve headaches, especially tension headaches. This posture is also great for relieving back pain.
#4 Low lunge pose with knee on the ground
Once you’ve released all the tension in the back of the body, do a low lunge to balance and open up the front part of the bod . This posture stretches the hip flexor muscle group, which tends to contract after a long period of sitting.
To open the upper back and improve your breathing, remember to lengthen your spine when performing this posture.
Typically, this yoga posture is performed by raising your arms. Instead, try extending your hands toward the floor. You’ll find that this helps to better “ground” your energy before going to bed.
#3 Butterfly pose at rest
With a slight backward tilt, the resting butterfly pose helps straighten the upper back. And it helps open the chest and shoulders.
Lying on a pillow or bolster helps increase the stretch of the posture. To open and stretch the hips, there is a version of this posture that requires a yoga strap.
It is wrapped around the back of the pelvis and inner thighs first, then around the ankles. Hold the posture while lying down. Because this will help your body and mind to sleep deeply for the night ahead.
#2 Legs against a wall
From what I hear, the legs-up-wall posture is an official hospital remedy in India for those suffering from anxiety attacks. This posture stimulates and balances the nervous system, while reducing gravitational pressure on the heart and legs.
To release lower back tension, slip a bolster or a few pillows under your lumbar region
During this relaxing and restorative posture, try to push all negative thoughts out of your mind.
#1 Savasana or corpse pose
Before you go to bed and sleep like a baby, this is the very last step of your mini yoga session.
This is the traditional savasana pose. Students tend to think that savasana is kind of like taking a nap.
But in reality, it’s a state of consciousness that’s somewhere between wakefulness and sleep.
One of the best meditation techniques is to mentally scan all parts of the body to release tension.
This technique is called body scanning. And it can help you relax the mind and body before bed.
Your turn…
Have you tried this mini yoga session for deep sleep? Tell us in the comments if it was effective. We can’t wait to hear from you!