5 minute evening yoga for improved sleep

A Few poses a night, keeps the insomnia afright

Alright, maybe I made up that phrase, but it’s true. Just a few yoga positions can relax your mind and body and prepare you for an amazing night of sleep. In this blog, I’ll go over my favorite yoga positions that I have found relaxes my muscles, eases my mental turmoil, and allows me to sleep peacefully through the night.

If you’re brand new to yoga and all things to do with stretching, then don’t fret. In fact, I’m happy you’ve decided to take the plunge and start to learn about the amazing health benefits that yoga can provide. Just be careful not to stretch yourself into a pretzel that you can’t unstretch back from. Jokes aside, definitely make sure to stay relaxed and comfortable through the exercises. If you feel pain or unease, then stop and don’t overexert yourself. Yoga is about peace and calm. 

Supine spinal twist

Supine spinal twist

  • Lie on your back
  • Bring knees to your chest
  • Rotate legs and let to fall to your right or left side. 
  • Ensure your shoulders and head are square to the ground
  • Use a pillow under your head for additional support. 

Maintain the supine spinal twist for 1 minute or more. Take a moment to enjoy the stretch, and revel in your calmness. Repeat this same pose on the other side for another 1 minute, or the equivalent amount of time. While your in this pose, breathe slowly in and out and allow the tension and stresses to float away from your mind and soul.

Legs up the wall pose

Legs Up on the Wall is a “restorative” yoga pose that promotes peace and harmony in the yoga community. It’s a fantastic stretch that promotes blood flow in your veins and throughout your body. Legs, hamstrings, and calves knots and tension are released, allowing you to move easily. Finally, you’ll feel calm, which will assist you in falling asleep more quickly.

Take the following steps:

  • Locate a wall and take a seat next to it.
  • Keep your right hip pressed against the wall.
  • Lie down and lean against the wall with your legs up.
  • Make sure your back is against the wall.
  • For added comfort, I recommend placing a pillow under your back. Hold this position for a long time (around 5 minutes). Ascertain that you are at ease and that you are not in discomfort.
  • To finish the stretch, softly lower your legs back to the floor.

Pose of a child

When you’re feeling worried and want to relax, this stance is ideal. Straighten your spine, relax your neck, and lower your brow to the ground. “My forehead won’t reach the ground,” you might be thinking. Don’t be concerned! It is going to happen. The speed with which it occurs will astound you. There is no need to hasten this process; simply allow it to unfold organically. You can deepen your breath here by inhaling and exhaling slowly, counting each inhale to five and then each exhale to five.

It’s normal to fall asleep in child’s pose, and we encourage it! Don’t resist it if you find yourself drifting off while practicing this stance. Allow yourself to wake up feeling rejuvenated after a short power nap.

Stay motivated by getting your Friends involved

Motivation on your own is tough. If you’re finding that you can’t seem to get in the habit of doing yoga each night, then it’s time to call on your friends to help. Why not make a daily event out of it. Call a friend to join in on facetime, and do some nighttime yoga together. It wil be both inspiring to you, as well as your friend. It’s conceivable that doing yoga with a friend will be both motivating and fun! Even if they aren’t keen to do yoga, you may find that they willingly join just to spend some time together. 

Even better, find a friend who already does yoga. Most yoga connoisseurs love to teach others, and they can help you master new poses and peace. 

At the very least, it will be fun to see how you and your friend compare with each of the stretches and poses. You may learn a lot by watching another, or you can discuss what is working and what’s not. Just make sure you find a friend who doesn’t judge you. You need full support!

Good sleep equals good health

Rest is essential for good health. It’s not simply about feeling energised for work or feeling less fatigued in the morning. Sleep is essential for good health, and not getting enough of it is harmful to both your body and mind.

The body may mend and regenerate itself with deep sleep and several REM cycles. It’s when your brain can form new neural connections, consolidate memories and learn new things, and heal muscular tissue. A good night’s sleep can also help you stay stress-free and keep your immune system robust so you can fight off the typical cold or even Covid.

Yoga is vital for a restful sleep. By promoting blood circulation and release of tension and muscle aches, your body can more easily access a deep REM sleep, leading to countless health benefits, quality of life, and body health. So don’t wait. Call a friend, and start a new nighttime ritual. 

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