Updated: Sep 10, 2019
After a full day of work and dealing with whatever life throws at you, the last thing you want is a struggle to go to sleep. In this blog we will detail 3 Yoga moves you can do to try and relax your mind and encourage an easy drift off to sleep.
Before we get into the moves there are also some other things you can do to encourage a good nights sleep.
Firstly, don’t look at your phone for at least 30 mins. It’s been widely researched that looking at electrical devices can stimulate your mind and prevent it from “shutting down” and getting ready for sleep.
The poses we are going to go through should all be done on an empty stomach.
1. Balasana (Child Pose)
The Child's pose is quite a simple posture but nevertheless can play a big part in any yoga practice. This pose provides a easy and gentle way to stretch numerous parts of the body, and could be considered Yogas most important resting position. This pose will give you time to stop what you are doing, reconnect with your breath and relax, forgetting about whatever was troubling your mind.
The Benefits Of Balasana (Child Pose)
· It helps release tension in the chest, back, and shoulders.
· Helps to reduce stress and anxiety.
· Helps to stretch and lengthen the spine.
· It promotes blood circulation all throughout the body.
· The tendons, muscles, and ligaments in the knee area are thoroughly stretched.
· It encourages the right way of breathing and calms both the body and the mind.
2. Viparita Karani (Legs-up-the-Wall Pose)
Another simple and favorite month is the Viparita Karani, this pose is a supported inversion which in turn triggers the body’s relaxation response, so it’s an excellent remedy for stress and anxiety, just want you need before nodding off!
If you feel uncomfortable in this pose try putting a folded towel underneath your back to support you.
Benefits of the Viparita Karani (Legs-up-the-Wall Pose)
Relaxation - The semi-supine aspect of the pose combined with controlled breathing leads to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.
Facilitates venous drainage and increases circulation - Elevating the legs encourages drainage from excess fluid build-up with gravity assisting the circulation by facilitating the return of blood back to the heart.
Stretches the hamstrings and lower back - The angle of the body reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. The closer your hips are to the wall, the more stretch you'll create in your hamstrings.
Relieves lower back tension – With the spine in a supine position pressure will be released relieving the back from strain.
3. Corpse Pose (Savasana)
The Savasana has been called one of the difficult poses to master, it may not look it by the picture below, but it’s not simply lying down. Savasana requires a conscious decision to release the mental chatter and surrender fully into a state of presence. Physically easy yes, mentally, no. It is often the pose to end many Yoga classes and as such will be the final pose in our bedtime routine to help you get a deep and quality sleep.
Benefits of the Corpse Pose (Savasana)
· Calms the brain and helps relieve stress and mild depression
· Relaxes the mind and body
· Reduces headaches, fatigue, and insomnia
· Helps to lower blood pressure and heart rate
1. Child Pose – Hold for 2 Mins
2. Legs Up The Wall Pose – Hold For 2 mins
3. Corpse Pose – Hold for 3 mins