4 Bedtime Poses to Help You Sleep

30 percent of adults have symptoms of insomnia.

5,000 to 6,000 fatal crashes each year may be caused by drowsy drivers.

Sleep disorders are associated with heart disease, stroke, diabetes, obesity, cancer and high blood pressure.

At the end of the day our minds are often wired while our bodies are tight and fatigued.

“Active relaxation” is what happens when we use restorative yoga poses to both stimulate and relax the body so that it moves towards a more balanced state.

These 4 poses can easily be done in bed to calm your central nervous system and prepare your body and mind for deep, quality sleep.*

*****

Legs up the Wall (Viparita Karani)**

This is a gentle leg inversion that allows gravity to work on your lymphatic channels (an important part of our immune system) encouraging lymph fluid to circulate.

  • Viparita KaraniLay on your back and rest your legs up against your headboard or a wall. Alternately, you can lie on the floor and rest your bent legs on your mattress. (This option is great if you have very tight hamstrings.)
  • Bring your attention to your breath and try to lengthen the exhales.
  • Rest here for 5 minutes.

Child’s Pose on a Pillow (Balasana)

This forward fold calms the brain and gives your hips and thighs a gentle stretch.

  • Supported BalasanaCome into a wide-legged child’s pose on your bed with your feet touching and knees wide.
  • Stack one or two pillows in between your upper thighs and walk your torso out over the pillow.
  • Turn your head to one side and rest here 5 to 10 minutes.

Reclined Twist (Supta Matsyendrasana)

Twists are detoxifying and rejuvinating. They release tension in the back and are energizing for the spine.

  • Lie back on your mattress and bend your knees.Reclined Twist
  • Lift your hips and shift them an inch to the right.
  • Bring both legs over to the left and place your right palm on top of your left palm.
  • Keeping the knees stacked, lift your right arm and stretch it to the right.
  • Take 10 to 15 deep breaths here, releasing any tension on the exhales.
  • Repeat on the other side (shifting the hips an inch to the left.)

Left-Nostril Breathing (Chandra Bhedana)

At any moment we are breathing through only one nostril. Which nostril that is changes throughout the day.

Right-nostril breathing is associated with being more energized, increased heart rate and blood pressure, whereas left-nostril breathing reduces heart rate and blood pressure and helps to induce a more restful state.

If you feel very awake, stimulated, or jumpy when trying to fall asleep, try Left-Nostril Breathing to stimulate your parasympathetic nervous system, which will help your body to calm down and relax.

  • Nadi ShodhanaPlace your pillow under your hips for a comfortable seat.
  • Rest your right thumb gently on your right nostril and your right ring finger on your left nostril.
  • Gently close the right nostril.
  • Inhale through the left nostril.
  • Close the left nostril, exhale through the right.
  • Close the right, inhale through the left
  • Close the left, exhale through the right.
  • Repeat for 10 to 15 breaths.

 

*Consult your doctor before beginning any yoga regimen.

**Do not practice Viparita Karani if you have uncontrolled high blood pressure or glaucoma.

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