Bedtime Yoga for Relaxation and Better Sleep

December 16, 2014 by  
Filed under General Advice, Tips for Ayurveda

As you get closer to bedtime, you find yourself immersed in several thoughts and worries of the day. Your mind is not in a position to relax and sleep. You will toss and turn on the bed for a long time and you start getting irritated. You will fall asleep much late in the night after lying in bed for a long time. If you are going thru’ all these conditions then it is time to try a new sleep routine.

Bedtime-Yoga-for-Better-SleepThere are a number of activities you can do to fall asleep faster and sleep better. A restorative yoga routine practiced before bedtime will be ideal for both body and mind requirements. If the trouble to sleep is due to stress, yoga can help you achieve relaxation and better sleep.

Yoga involves physical exercises known an ‘Asanas’ and breathing exercises known as ‘Pranayama’. The yoga ‘Asanas’, through various poses and extended stretches, build your stamina and improve your posture. ‘Pranayama’, on the other hand, improves the functioning of your respiratory system.

The most important guideline while practicing yoga is to make sure you are doing the breathing and physical exercises correctly, otherwise it will not help your body and mind. It is a good idea to warm up the body before performing Yoga like any other form of exercise.

Warming up the body maximizes blood flow to the muscles and makes the tendons more flexible and strong. The gentle warm-up exercises loosen your ligaments, which helps with performing the yoga postures and also reduces the chances of injury.

There is no single pose or yoga asana that can send you off to sleep, practice a series of yoga sleep positions that can help release any tension that may be preventing you from getting a good night’s sleep. Sleep experts also stress upon the importance of a routine before bedtime.

Also read: Simple steps of Ayurveda for Good Health

Eight most relaxing Yoga asanas /poses

Go through the eight most relaxing yoga asanas for better sleep. Do each of the yoga pose and hold for a minute, this bedtime ritual will prepare your body and mind for a relaxing night ahead. Use a yoga mat or a flat surface.

1.Thunderbolt Pose (Vajrasana) – This pose is excellent for acidity or indigestion. If stomach problems are keeping you up at night, Vajrasana can help reduce the symptoms.


2.Downward Facing Dog Pose (Adho Mukha Svanasana)  – This pose involves an inversion and it helps calm the body as well as stretch the muscles in the shoulders, calves, and hamstrings.


3.Child’s Pose (Balasana) – The Child’s Pose is a classic yoga pose to stretch the hips, thighs, and ankles. Any residual back pain or muscle fatigue felt at the end of the day also lessens with this pose.


4.Goddess Pose (Supta Baddha Konasana) – This pose opens up the groin area and reduces stress stored in the leg muscles


5.Legs up the Wall Pose (Viparita Karani) – The benefits of this pose include improved blood circulation and reduced pain in the lower back and hamstrings.


6.Crocodile Pose (Makarasana) – This relaxing asana calms the nerves and massages the heart. As your pulse rate slows down, sleep soon sets in.


7.Seated Forward Bend (Paschimottanasana) – Best for easing tension in the spine and hamstrings.


8.Corpse Pose (Savasana) – Most yoga classes end with this pose. It’s the perfect way to relax every muscle in your body and become aware of the rhythms of your breath before you fall off to sleep. Deep breathing also prevents your mind from wandering and stops the unceasing chatter in your head.


Apart from yoga exercises you could also listen to good and soothing music or chant some prayers in your mind. Follow meditation to prevent disturbed sleep patterns. Consult a yoga teacher for practicing each of the pose correctly.

Also read: Simple ways to include Ayurveda in Everyday life

In addition to yoga you can have a bath and then go to bed. The following sleep tips should help you maximize the quality of your sleep and regularize your bedtime habits.

  • Keep a regular sleep schedule – it is important that you follow a regular pattern of sleep daily.
  • Avoid sleeping for long during the day ,it can also interfere with your natural sleep cycle, therefore reduce your day time sleeping hours.
  • Keep your bed exclusively for sleep. If you work at your bed, it will be more difficult to wind down for the night.
  • Eat right and get plenty of regular exercise. Avoid having a big meal before you sleep as this can cause problems such as acidity or indigestion that can keep you up at night.
  • Stay away from alcohol, caffeine and other stimulants before bed.
  • Do not drink too much water before you go to sleep.
  • Practice visualization and deep relaxation techniques to help you fall asleep.

Also read: Put an end to Snoring with Natural Home Remedies

You need to remember that what works for someone else may not work for you. Keep experimenting various patterns for a day or two until you hit upon the perfect combination that is most beneficial to you.

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