Apart from relieving and reducing stress levels, improving core strength, and increasing flexibility, yoga helps those who suffer from insomnia to sleep. That is why practicing yoga religiously can confirm better rest and peaceful sleep in the long run. For all those who suffer from insomnia, due to reasons of age or stress, if you perform yoga on a regular basis it with be beneficial for both your body and mind.
Benefits of Yoga Before Bed
Helps You Loosen Up
If you have a desk job, sitting back all day might cause your muscles to tighten up. As one of the major components of yoga is stretching, you can practice a bit of that before going to bed every night. It will help loosen up your muscles, help you sleep a lot better and also prevent your muscles from injury, stiffness, and soreness.
Creates A Relaxing Environment
You might have several hectic days which are packed with events and tension. It may be challenging to sleep at night due to extreme tiredness. Here’s what you can do, practice simple postures and concentrate on your breathing. This will help you naturally to calm down, relax for the night and stay rejuvenated for the next day.
Rids Excessive Energy
If you tend to feel restless at the end of the day and can’t concentrate on anything, yoga can help you relax. Being fidgety can be a cause of the extra energy you have left. To loosen up, practice subtle movements and postures, a light yoga session will make you feel more centered.
Beat Insomnia
If you cannot sleep at night no matter how hard you try, yoga can help you. Just before you go to bed practice breathing exercises, try postures that will help relax your muscles. You need to loosen up your body and improve the blood circulation. Prepare to relax and sleep peacefully.
Stimulate Deep Sleep
The disciplines of the mind and body are combined with the physical practice of yoga. You need to focus on letting the stress of the day go, burn up the last bit of energy you have remaining for the day and fully concentrate on your breath. This will help you get sound and undisturbed sleep at night.
Yin Yoga
According to a core theory of Chinese medicine, the Taiji symbol is a sphere of black and white (yin and yang) which symbolizes relationship dynamics and the unending process of change in the universe. A slow joint stimulating style of yoga has been constructed from the yin and yang theory.
Yin tends to manifest the water element and is dark, quiet, still and cool. Yang, on the other hand, manifests the fire element.
Too much yang energy can decrease yin energy and lead to insomnia (inability to sleep.) To increase the proportion of yin energy and to maintain a healthy balance of yin and yang you can practice yin yoga. It helps stimulate the body’s energy lines or Meridians and presents a balance between your body and mind.
In Chinese medicine inner energy is referred to as Qi, it flows through the Meridians which are thought to be the same as connective tissue. The postures in Yin yoga focus on balancing the body’s energy by unblocking the Qi. Try to nourish the yin energy by attempting to control the inner fire. It will ensure that you sleep well and feel rejuvenated the next morning.
Here is a list of yoga poses that will help you get a good night’s rest and fully energize you for the next day.
- Lizard Pose (Utthan Pristhasana)
- Locust Pose (Salabhasana)
- Standing Forward Bend (Uttanasana)
- Seated Forward Bend (Paschimottanasana)
- Thread the Needle Pose (Parsva Balasana)
- Reclining Bound Angle Pose (Supta Baddha Konasana)
- Seated Wide Angle Pose (Parsva Upavistha Konasana)
- Reclined Hero Pose (Supta Virasana)
- Reclining Big Toe Pose (Supta Padangusthasana)
- Bridge Pose (Setu Bandha Sarvangasana)
- Happy Baby Pose (Ananda Balasana)
- Legs-up-the-Wall Pose (Viparita Karani)
- Child’s Pose (Balasana)
- Supported Half Frog Pose (Ardha Bhekasana)
- Wind-Relieving Pose (Pawanmuktasana)
- Corpse Pose (Savasana)
Various studies have reflected that yoga has a considerable impact on your sleeping pattern. Including yoga in your daily regimen can ensure sound and undisturbed sleep.
