Yoga is a form of meditative movement that combines attentiveness and focused breathing with physical exercise.
How does yoga help you sleep better?
# Mindfulness – This is a practice of judgement-free awareness in the moment. Mindfulness can increase melatonine levels and reduce nighttime sleep disturbances in adults.
# Breathing awareness and regulation – Breathing consciously and deeply helps to calm the body and reduces anxiety. Deep breathing is a relaxation technique that can induce sleep.
# Regular exercise – Frequent movement is an important element of sleep hygiene. Moderate exercise a few times a week can improve overall sleep.
# Weight loss – Losing weight can have positive effects on sleep. Weight loss can reduce or eliminate a variety of sleep problems, such as sleep apnea, Insomnia, Restless Leg Syndrome (RLS).
A. Standing Forward Bend (Uttanasana)
From standing position take an inhale, as you exhale, bend your torso forward melting your chest on your thighs.
Keep your knees bent if you have tight hamstrings.
Your hands can rest on your elbows, shins or on the floor.
Take deep breaths here.
B. Reclined Bound Angle Pose (SuptaBaddhakonasana)
Lie on your back, press the soles of your feet together and let your knees fall to the side. You can have your hands to the side or above your head.
Stay here and breath.
C. Legs-On-The-Wall Pose (ViparitaKarani)
Lie on your back with your butt reaching the wall and legs straight up against the wall. Make “L” shape with your body and relax your hands at your sides.
Close your eyes and breath deeply for few minutes.
D. Corpse Pose (Svasana)
This is often the closing part of a yoga practice. Lie on your back with either knees bent and together (feet apart), or legs in butterfly (soles together), or legs straight in front of you with hands to the side with palms facing up.
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