At the end of a busy day, your mind and body can use help preparing for a night of rest. Yoga is a better sleep aid than medications, alcohol or warm milk. Try these poses before you climb into bed and you’ll have no trouble falling asleep and you’ll sleep more soundly when you do.
Child’s Pose (Balasana)
Child’s Pose is a great go-to pose anytime you need a time-out. It is similar to the fetal position, which is very calming. Start seated on your heels, then fold your torso on top of your thighs and try to bring your forehead toward the floor. Keep your hips on your heels, and your arms alongside your body while you turn your focus inward.
Legs Up The Wall (Viparita Karani)
This posture drains lactic acid from your legs and lets gravity gradually reverse the weight of your day. Sit with your outer right hip against a wall. Lean to the left and begin to roll onto your back as you lift your legs up the wall. You want your sit bones close to the wall, as well as your heels. Your knees can be slightly bent if your hamstrings are tight, or place a bolster under your hips and low back. Let this be a passive pose.
Reclining Bound Angle Pose (Supta Baddha Konasana)
Though this asana seems simple, it really helps you relax and release stress. Begin seated and bend your knees. Open your knees out to the side and place the soles of your feet together to find traditional Baddha Konasana. Recline on your back.
Happy Baby Pose (Ananda Balasana)
You rock from side to side in this pose to release the lumbar spine while you stretch your outer hips after a day of sitting. Start on your back and draw your knees into your chest. Grabbing for either the backs of your thighs or the outer edges of your feet, turn the soles of your feet so they’re facing the ceiling as you draw your knees down toward your armpits.
Meditation
A few minutes of meditation before you finish helps “seal in” that relaxed state you have created for yourself!
If you choose to do your own nighttime flow, bear in mind that backbends and inversions can be stimulating and energizing, so avoid these types of poses when you are trying to wind down.
Do you have a bedtime routine that helps you relax and sleep well? Tell us about it in Comments so we can all learn from each other.
Blogger : Sunrise
Source : image
Advertisement
No comments:
Post a Comment