Bedtime Yoga: Benefits and Poses to Try

Benefits of Bedtime Yoga

Bedtime yoga offers several benefits for those struggling with sleep:

• Yoga and focused breathing activates the body's "rest and digest" response, reducing stress and counteracting the hormones that keep you awake.

• Yoga can improve sleep quality by reducing nighttime awakenings and leaving you feeling refreshed in the morning.

• Stretching helps release tension and promotes relaxation, especially before bedtime.

Drawbacks of Bedtime Yoga

While generally safe, there are a few things to consider:

• Bedtime yoga isn't a cure-all for severe sleep disorders. Consult a doctor for persistent sleep problems.

• Some poses may feel uncomfortable initially. Modify as needed and listen to your body.

Yoga Poses to Try

• Child’s Pose (Balasana) before bed is perfect for a gentle back and hip stretch and a calm mind.

• Cat-Cow Pose (marjaiasana-bitilasana) is a gentle movement that helps improve spinal mobility and promotes relaxation, perfect for bedtime yoga.

• Butterfly Pose (Baddha Konasana) aids in relaxation and is excellent for stretching out tight hips and inner thighs. This pose helps release the stored tension in the body, helping you relax and drift off to sleep.

• Legs up the Wall (Viparita Karani) is a restful position for bringing blood back to the heart, promoting relaxation & refreshing blood circulation and thereby helping you unwind.

• Corpse pose (Savasana) allows your body to relax; by integrating this pose daily into your before-bedtime yoga session, you will enhance the session's effectiveness.

• Happy Baby Pose (Ananda Balasana) helps release lower back tension and encourages playfulness, all of which is great for shaking off adult worries before bedtime.

Tips and Tricks

• Dim the lights, light candles, and put on calming music to enhance your before-bedtime yoga experience.

• Breathe deeply and slowly throughout each pose, bringing your attention to the rise and fall of your chest.

How to Change Your Routine?

To ensure that your before-bed yoga routine is successful, you need to set the ambience. For that, you need to:

• Establish a consistent bedtime routine that includes yoga.

• Avoid screens for at least an hour before bed, and ensure your bedroom is cool, dark, and quiet for optimal sleep.