Get Better Sleep With The Power Of Yoga
Yoga provides you with a ton of health benefits, whether it is your flexibility and balance that you want to work on, or perhaps find a new way to cope with anxiety and depression. There are many individuals all over the globe who attest to the restorative and relaxing properties of yoga, and you can benefit from it too, if you choose to add it to your routine. One of the major issues that yoga can help you with is sleep.
In today’s stressful and hectic lifestyle, it can be hard to relax well enough for a good night’s sleep. Add to that our smart devices, which constantly give out blue light and disturb the natural circadian rhythm, and you have the recipe for very fitful sleep. Fortunately, there are certain yoga practices that can help you get better sleep.
Firstly, make sure you form a sleep ritual and stick to it. Whether it is certain asanas that help you wind down and relax, or breathing techniques that help you get in the right mindset to go to bed, stick with them and you’ll soon see progress. Start winding down for the day well in advance of your bedtime. Practicing Ujjayi Breath, or the Ocean Breath, can help you calm down and start your night time ritual.
For Ocean Breath, breathe in deeply through the nose, and constrict your throat while exhaling through the nose as well. It can help to imagine making the ‘ha’ sound while exhaling, but keeping the mouth closed. Practice this breath while performing the various asanas.
The Wide-Knee Child’s pose, or Balasana, is great for untensing your body and provides a sense of being grounded and calm. Skip this pose if you have hip or knee injuries, however.
This pose is great for stretching out your upper body and hips as well, and relaxes the muscles in your shoulders and arms.
A Standing Forward Bend, or Uttanasana, is also a great option for a bedtime stretch. This will promote circulation throughout your body, and elongate the spine and relax the neck and shoulder. This relaxation allows for better sleep, and the gentle stretching of calves, hamstrings and shoulders will release tension from the body. There is also a gentler version called Ardha Uttanasana that you can try if this is uncomfortable.
Viparita Karani is also a favorite when it comes to relaxing poses. If you have a job which requires staying on your feet, you may experience swelling and tiredness. This Legs Up The Wall pose will help reduce the swelling in your legs and bring relaxation. Add a rolled up mat or bolster beneath your tailbone for support if you feel the need.
And lastly, Savasana, or the Corpse Pose, is a great way to finish up your nighttime ritual. This is the traditional resting position in yoga, and allows you to wind down and focus on your breathing, and bringing about awareness of the body. Simply lie on your back, and relax your arms at your sides. Relax all parts of your body, and get ready for a good night’s rest.
It is a good idea to notice the state of your being before opting for a nighttime yoga practice. If you’re feeling too anxious or energetic, calming poses like forward bends will be the best of you. If you’re actually too tired to sleep, restorative poses like light twists and seated forward folds will help you feel restful enough to sleep well.
If you’re looking for more professional yoga sessions that can help you improve the quality of your life, consider joining Hith Yoga. It is one of the best yoga studios in Delhi, and offers a variety of yoga classes, including prenatal yoga, Hatha Yoga, and Ashtanga Yoga. If you’re looking for personal trainers as well, Hith Yoga is there for you.