Troubled sleep has become a common problem in today’s society. Stress, anxiety and other lifestyle factors can interfere with our ability to get the necessary hours of restful sleep each night. Fortunately, yoga can be a powerful tool to help us improve our sleep quality and duration. Here are 6 simple yoga practices you can try tonight to get a better night’s sleep.
1. Legs Up the Wall Pose (Viparita Karani)
This calming inversion helps to reduce stress and tension in the body. Lie on your back, then scoot your hips up close to a wall. Gently swing your legs up against the wall and rest your arms by your sides. Relax in the pose for 5-10 minutes and feel your stress melt away.
2. Corpse Pose (Savasana)
This pose is often practiced at the end of a yoga class, but it can also be done at home to help get you ready for sleep. Lie flat on your back and allow your arms and legs to drop. Take long, deep breaths and let your body melt into the ground. Stay in the pose for 5-10 minutes and you will feel your body enter a deep state of relaxation.
3. Child’s Pose (Balasana)
This pose helps to create a sense of calmness and comfort. Begin on your hands and knees. Bring your hips back towards your heels, and stretch your arms out in front of you. Rest your forehead on the floor and take long, deep breaths. Stay in the pose for 5-10 minutes and you will feel your body start to relax.
4. Cat/Cow Pose (Marjaryasana/Bitilasana)
This pose helps to release tension in the spine and body, and can help to reduce stress and anxiety. Begin on your hands and knees. Inhale and arch your back, lifting your chest and tailbone up. Exhale and round your back, tucking your chin towards your chest and tailbone down. Continue to move through the pose, breathing and releasing tension with each breath.
5. Reclined Bound Angle Pose (Supta Baddha Konasana)
This pose helps to open up the chest and belly, and can help to relieve stress and tension in the body. Lie on your back and bring the soles of your feet together, allowing your knees to drop out to each side. Place your hands on your belly and relax into the pose. Stay here for 5-10 minutes and you will start to feel your body release tension.
6. Supported Bridge Pose (Setu Bandha Sarvangasana)
This pose helps to open up the chest and abdominal muscles and can help to relieve tension in the body. Lie on your back and bring your feet close to your hips. Place a block, blanket or bolster under your lower back and relax into the pose. Stay here for 5-10 minutes and you will feel your body start to relax.
Yoga can be a great way to help improve your sleep quality and duration. Try incorporating these 6 simple yoga practices into your nighttime routine and you will soon be enjoying a more restful sleep.
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