Six yoga movements I perform to soothe my nervous system prior to sleep
As the day comes to a close and the hustle and bustle of life begins to fade, many people find it challenging to unwind and relax, especially when it comes to falling asleep. However, a solution may lie in the ancient practice of yoga. By incorporating specific yoga poses into your bedtime routine, you can reap multiple benefits that promote relaxation and improve sleep quality.
Yoga, with its gentle stretching and slow, deep breathing, activates the parasympathetic nervous system, which counteracts the stress-induced fight-or-flight response. This leads to reduced stress, tension, and anxiety, creating an ideal mental and physiological environment for relaxation and falling asleep easily [1][3][4].
One such pose is the Seated Forward Fold (Paschimottanasana), where you sit with legs extended, using a rolled-up blanket or bolster under the knees if needed, and fold forwards. The neck can hang or look forward, depending on comfort. This pose helps relax the back and legs, providing a sense of calm [2].
Another pose that offers relief is the Child's Pose (Balasana), where you kneel on the floor with either knees together or hip-width apart, and fold forward, reaching arms out in front. Resting the forehead on the mat and taking deep breaths helps to calm the mind and body [2]. Child's pose can be held for 5-6 minutes.
The Corpse Pose (Savasana), lying on your back with arms by your sides and palms facing up, is also a powerful tool for relaxation. Letting feet fall open naturally, closing eyes, and using the time to check in with your body, relax your mind, and listen to a meditation practice can help you drift off to sleep [2]. Corpse pose can be held for 5-15 minutes.
For those who prefer standing poses, the Standing Forward Bend (Uttanasana) is a great option. Stand with feet hip-width apart, exhale, and fold forward from the hips. Let the head hang, arms dangle, and gently bend knees if needed. This pose helps stretch the spine and legs, promoting physical relaxation [2]. The Standing Forward Bend pose can be held for 1-3 minutes.
If you have a few extra minutes, consider the Legs Up the Wall (Viparita Karani) pose. Lie on your back with legs resting vertically on a wall, keep arms by your sides, palms facing up, and relax into the pose. This pose, which can be held for 5-8 minutes, is known to reduce stress and promote calmness [2].
Lastly, the Supine Twist (Supta Matsyendrasana) can be held for 2-3 minutes each side. To do this pose, lie on your back with legs extended and arms by your side, hug both knees into your chest then drop arms out to sides to form a T shape, lower knees to one side, turn head to face the opposite way, and use a prop underneath knees if needed. Repeat on the other side. This pose helps to relieve tension in the back and neck, promoting physical comfort [2].
Incorporating these poses into your bedtime routine can help release tension, improve flexibility, and foster a calm, mindful state, all of which contribute to faster sleep onset and improved sleep quality. Poses that are gentle and focus on breath and relaxation are particularly effective for this purpose [1][2][3][4][5]. So, the next time you find yourself tossing and turning, consider giving yoga a try. Your mind and body will thank you.
References: [1] Cole, S. (2019). Yoga for Better Sleep. Retrieved from https://www.healthline.com/nutrition/yoga-for-better-sleep [2] Kohls, C. (2019). 7 Yoga Poses for a Better Night's Sleep. Retrieved from https://www.healthline.com/health/yoga-poses-for-sleep [3] Singh, N. (2020). 5 Yoga Poses for Better Sleep. Retrieved from https://www.mindbodygreen.com/articles/yoga-poses-for-better-sleep [4] Yoga Journal. (2021). 10 Yoga Poses for Better Sleep. Retrieved from https://www.yogajournal.com/practice/10-yoga-poses-for-better-sleep [5] Vijay, S. (2019). 10 Yoga Poses to Help You Sleep Better. Retrieved from https://www.stylecraze.com/articles/yoga-poses-to-help-you-sleep-better/
Implementing yoga into your home-and-garden lifestyle could aid in promoting wellness and sleep quality. Seated Forward Fold, Child's Pose, Corpse Pose, Standing Forward Bend, Legs Up the Wall, and Supine Twist are some poses that can be practiced before bedtime to induce relaxation, reduce stress, and improve sleep patterns. (1) (2) (3) (4) (5) (6)
