How often do you get stressed out at night? If you don't sleep well, you'll probably wake up tired and cranky (Or maybe you have snoring problems). Try these yoga poses before bedtime to relax and unwind.
When you start feeling anxious or nervous, your body releases adrenaline into your bloodstream. It causes your heart rate to increase and blood pressure to rise.
These changes cause your muscles to tense up and your breathing to become shallow. As a result, you may experience insomnia.
Yoga helps calm your mind and body by calming your nerves and relaxing your muscles. In addition to helping you fall asleep faster, these poses also improve your mood throughout the day.
Here are the 6 Yoga Poses that can help in calming your mind and body before going to bed:
Legs Up The Wall Pose
The therapeutic benefits of Legs-Up-the-Wall range from relieving stress to calming headaches. It would help if you practised this pose twice a day for the best results.
Steps to do Legs Up The Wall Pose
- Sit on the floor by placing your left side against the wall and your feet on the ground.
- Now slowly bring your back towards the floor and bring your feet against the wall.
- Try placing your dit bones against the wall by wiggling your body closer to the wall.
- Your legs shall be vertically above the hips, resting your head against the floor.
- Now keep the pelvis in the neutral position.
- Relax your hands against the floor along with bringing neck and face a resting position
- Stay in this position for 10-15 minutes
- Put a towel under the neck for additional support if you find the neck to be sore
- You can make a 'V' shape by bending your knees against the wall for a deeper stretch. Bring your feet together.
Some of the considerable benefits of this yoga pose are:
- Knee Pain reduction
- Deep relaxation
- It opens the backs of your legs softly
- Tension Relief around the neck areas
- Stress Relief
- Helps with backaches
- Alleviates the tired legs
- Relieves cramps in leg and feet
- Calms your mind
This yoga pose is best for working on tight hips and is suitable for all levels. It is useful in boosting the circulation in pelvic floor muscles and preparing you physically for childbirth. Also known as Cobbler pose or Bound Angle Pose, it helps improve moods and reduces depression.
Steps to do Butterfly Pose:
- Start with the seating position.
- Press the soles of your feet together by gently bending your knees
- Place your hands on shins and interlace your fingers
- Now broaden your chest by lengthening your spine
- Gently pull your shoulder back and down
- Hold the position for 5 minutes
- Lean back your hands and extend your legs forward to release the pose
- Sit straight towards the edge of a folded blanket or cushion.
- Position your feet closer to your hips by stretching.
- To provide spinal support and a straight back, sit against a wall.
Benefits of Butterfly Pose:
- Improves flexibility and pelvic health
- Reduces tension
- beneficial for tight hips due to prolonged sitting
- Promotes inner awareness
- Induces a sense of calm
A child's pose is a relaxation posture that can calm the mind and body. It is also known as "the child's position" or "happy baby."
Steps to do the Child's Pose:
- Rest your buttocks on your heels by kneeling on the yoga mat.
- Bring your feet together by placing the palms on your thighs.
- Now relax your shoulders.
- Lower your upper body part on your thighs and start exhaling
- Extend out your arms with face down on the palms over the ground
- Lower your torso between thighs by spreading your knees wide. Keep the big toes touching
- Relax your next by resting your forehead.
- Lift your shoulders and back slowly if you experience any headache while performing Child pose.
- Loosen up your muscles at the resting position.
- You can place a pillow between the calves and bottom of thighs to provide added support.
- Do not spread your knees wide to put pressure on the abdomen if you are pregnant.
- Place a blanket, pillow, or hand below the forehead for added comfort.
- Lower your torso over the thighs by keeping the knees together if your hip joints are tight.
- Keep your arms behind and thighs for a passive and relaxed child pose.
Benefits of Child Pose
- It helps release in your shoulder, hamstrings, lower back muscles, and chest.
- It calms your fatigue mind and reduces anxiety
- It improves the blood circulation to your head
- It stretches the ankles, spine, hips, and thighs gently
- Improves the blood circulation of your head
- It helps in activating your digestion
This yoga pose is also known as Uttanasana. This yoga pose is incredibly beneficial for revitalizing and therapeutic effects. WIth a concessional rush of blood towards your head, it revitalizes your cells with a boost of oxygen.
Steps to do the Standing-Forward-Bend Pose
- Start with resting your hands on your thighs and exhaling.
- Now bend forward with the focus on hip joints.
- Lengthen up your front torso by drawing your belly slightly
- place the fingertips on the floor by keeping the knees straight.
- You can also touch the back of your ankles or cross your forearms.
- Press your heels on the floor to tone your thighs
- Now lift your sit bones towards the sky
- Losen up the head to hang to release all the tension in your shoulder and back
- On each inhale, lengthen the front torso
- Hold the posture for 30 seconds to 1 minute
- Stand strong and tall by rotating the hip joints and bringing the hands to the hips to come out of this pose.
Benefits of Standing-Forward-Bend Pose
- Activates the abdominal muscles
- Keep the spine flexible and strong
- It calms the mind and soothes the nerves
- Improves digestion
- It helps in lowering the blood pressure
- Known for therapeutic effects for sinusitis, infertility, and osteoporosis.
The corpse pose is a meditative position in which the body is relaxed with the arms by the side of the body and palms upwards. It is considered to be the most restful of all postures. The corpse pose is usually held for meditation purposes. The corpse pose is commonly used in hatha yoga classes, especially during the final relaxation phase.
Steps to do the Corpse Pose
- Lie down on a yoga mat in a sleeping posture (sleeping naked)
- Place your hands towards the side.
- Now close your eyes and inhale deeply.
- Focus on your entire body from head to feet to rest down each part of your body deliberately.
- All your depression, stress, and anxiety will start going away with gradual exhaling.
- People with higher concentration levels can easily practice this pose for up to 5 minutes.
- Let your body loosen down on the yoga mat
- You may take the help of soothing music to calm down
Benefits of Corpse Pose
- Clams down your central nervous system
- Aids to your immune and digestive system
- Promotes spiritual awakening and higher consciousness
- Reduces anxiety, fatigue, and headache
- It helps in bringing down the high blood pressure
- Relaxes the entire body
This yoga pose is an excellent way to improve mental calmness and works great in releasing the tension in your lower back. It is a vital yoga posture that does not require much strength or flexibility like other yoga poses. This passive yoga pose is excellent for bedtime meditations.
How to do the Legs-On-A-Chair Pose?
- Lie down in front of a coffee table, sofa, or a broad-seat chair
- Now lift your knees at a 90-degree angle and place them on the chair, sofa, or coffee table.
- Now relax your body and stay in this position for 3-5 minutes
- Bring down your knees towards the chest and roll down to either side to come out of the pose.
- The chosen chair, table, or sofa should not be too high or low.
- Do not practice this pose if you are uncomfortable lying on your back
- Avoid if you are in the second trimester of your pregnancy
- Do not practice this pose during menstruation (menstrual cycle effects on sleep)
Benefits of Legs-On-A-Chair-Pose
- Clams down your mind
- Relieves from cramped or tired feet and legs
- Improves the mental functions such as processing abilities, concentration, and memory
- Relieves your nervous system
- Enhances your immunity and blood circulation
What are the benefits of Yoga?
Yoga has been practised for thousands of years. Its main purpose is to teach us about our true selves and realize what we truly need to live a happy life.
Improves flexibility and strength
Yoga helps improve flexibility and strengthen muscles. When practising it regularly, you will notice that your body becomes more flexible and stronger.
Relieves stress and anxiety
When you practice yoga, you learn to control your breathing and release tension in your body. As a result, you will have less stress and anxiety.
Yoga boosts immunity because it increases blood circulation and oxygen flow, increasing energy levels. By learning how to breathe properly and relax, you will get more energy and be happier.
Increases energy levels
One of the best effects of yoga is that it increases energy levels. You will feel more energized after practising it.
According to a study done in 2008, people who do yoga every week were found to have lower rates of depression and higher self-esteem than those who did not exercise at all. Practising yoga regularly can enhance your mood.
Helps manage weight
A study published in 2012 showed that women who do yoga lose an average of five pounds over six months while men lose three. According to research conducted in India, yoga also helped the participants reduce their appetite.
Yoga teaches us to focus and concentrate. When you practice it consistently, you will clear your mind and think creatively.
A study shows that yoga can help prevent cardiovascular diseases such as high blood pressure and heart attacks. It strengthens the heart and reduces stress.
Practising yoga poses regularly can relieve joint and muscle pains. It is one of the reasons why many people choose to practice yoga.
Lowers risk of cancer
In addition to relieving pain, yoga can also reduce cancer risk. A study shows that people who practice yoga daily have a lower risk of developing colon cancer.
Promotes mental health
The practise of yoga can increase concentration and boost memory. It can even treat Alzheimer’s disease.
Improves sleep quality
Protects against osteoporosis
Studies show that regular yoga practice can protect against bone loss and fractures. It promotes good posture and prevents bad habits like smoking and drinking alcohol.
Studies show that yoga can prevent type 2 diabetes. It is because it controls blood sugar levels and lowers cholesterol.
People who practice yoga regularly are less likely to suffer from depression. It is because yoga teaches us to be aware of ourselves and others.
Yoga can help with fertility issues because it stimulates ovulation. It can also help with conception by improving sperm count and motility.
Asthma is caused when airways narrow and constrict. Regular yoga practice helps improve lung capacity and strengthen muscles around the lungs.
Frequently Asked Questions
How old should I start to practice yoga?
There is no specific age limit for starting yoga. But if you want to reap maximum benefits, it is best to begin as early as possible.
When do you need to start practising yoga?
If you want to see results immediately, you will have to practice at least twice weekly. If you want to maintain your health and fitness, you will have to work out three times per week.
How long does it take to get fit?
It takes about six months to achieve optimal physical fitness. It would help if you were consistent and dedicated to your routine.
Which poses should one practice?
The most important thing to remember is to practice all postures correctly. When learning how to perform them, focus on alignment first. Then add speed and power.
What is the right way to breathe while performing yoga?
Inhale through the nose and exhale through the mouth. Do not force yourself to inhale or exhale. Let the breath come naturally.
What should one wear during yoga?
Wear comfortable clothes that allow free movement of the limbs. Avoid tight clothing that restricts breathing.
Yoga is an ancient art form that has been used to keep humans healthy for thousands of years. It is known to increase stamina, boost immunity, relieve stress, enhance sleep quality, and many other things. The only problem is that many people are unaware of its benefits.