Discover the benefits of practicing yoga before bed and what are the best yoga postures to sleep better
March 08, 2020
Practice a few minutes yoga before bed is an excellent routine to slow down after a long day, reconnect with your center and improve the quality of sleep.
Reduces stress and anxiety: It reduces cortisol levels, stimulates the nervous system, metabolic energy and the secretion of insulin that produces serotonin.
Renew the body: expels the toxins that accumulate in our body during the day. In addition, the pranayama (breathing exercises) increases the circulation of oxygen.
Calm the mind: We receive a lot of information during the day and we are loaded with emotions and thoughts. Yoga exercises for sleep help quiet our inner voices.
Relieves muscle tension: those muscles that have been loaded throughout the day relax.
Below we show you a sequence with the best yoga postures for sleeping that will help you relax at the end of the day and get a happy and quality sleep.
1. Hero Pose (Virasana)
The idea is to stretch the ankles and knees and provide lubrication to this area so that they loosen up and release the accumulated energy. Take the opportunity to stretch your spine and open your chest while you connect with your breath.
2. Cat and Cow Pose (Marjaryasana/ Bitilisana)
With knees and hands on your mat, exhale into Cat: tilt your crown and tailbone toward the floor, arching your spine and stretching your shoulder blades. Inhale into Cow: bring the crown of your head and tailbone up to the sky and reverse the C of your spine. Flow between both postures as many times as you need and feel how you give up space between each vertebra. When you finish, continue in the same position but in a neutral position.
3. Baby Pose (Balasana)
Then push your hips towards your heels and accommodate your chest between your thighs. With your forehead on the ground, walk your hands as far as you can and feel your cervicals stretch. Take deeper breaths and feel the weight of your body surrender.
4. Legs against the wall (Viparita Karani)
The idea is to get your tailbone and glutes as close to the wall as possible. This helps drain lactic acid from your legs and reduces fatigue if you're on your feet for a long time.
5. Spinal Twist (Supta Jathara Parivartanasana)
Hug your knees to your chest and rock back and forth. When you're ready, open your arms in a T-shape with your hands in line with your shoulders and drop your knees to the side. Make sure that your shoulders are in contact with the ground and that it is only your hips and spine that do the lifting. torsion. If you also want to stretch your neck, turn your head away from your knees. Do both sides.
6. Happy Baby Pose (Ananda Balsana)
Lying on your back, bring your knees to the sides of your chest grabbing your two big toes with your index and middle toes. Your knees should press towards the armpit area. Gently rock from side to side and feel your abdomen and spine relax.
7. Reclining Goddess Pose (Supta Baddha Konasana)
Next, straighten your legs and make the soles of your feet touch and let your knees fall open to the sides. Within your comfort, pull your heels as close to your pelvis as possible. This pose offers a gentle stretch to your pelvis, abdomen, and inner thighs. Open your shoulder blades and create space between your shoulders and ears. Put your left hand on your heart and your right on your abdomen. Connect with your breath and feel it in your abdomen and lungs. Close your eyes and relax your face, hips and legs.
Stretch comfortably to finish this sequence with Savasana. With your palms facing up, become aware of your body and let her weight drop back down. your yoga mat. Become aware of your thoughts and let them go. Feel new energy flow into your body with each breath and relax.