At the end of the day, yoga is a terrific way to relax and revitalize. According to a national poll, nearly 55% of yoga practitioners said that yoga helps them to promote good sleep. Yoga is said to help people relax by over 85% of those polled. Bolsters, blankets, and blocks can be used to make postures more comfortable so that you can stay in them for extended periods of time while still breathing regularly.
You must be able to manage your breathing in order to relax in these poses. In yoga, breathing is just as vital as, if not more so than, physical position. Use the peaceful and relaxing yoga breath method Ujjayi Breath, also known as Ocean Breath or Victorious Breath. Deeply inhale through your nose. Exhale through your nostrils while pinching the back of your throat and closing your mouth as if to say “ha.” The sound of waves crashing on the shore should be heard as you breathe (or like Darth Vader from Star Wars). Use this deep and steady breathing to help you relax in each of these poses.
Before going to bed, do this yoga for sleep for 3 to 5 minutes each. Except in Corpse Pose, where your breath returns to normal, use your Ocean Breath in each pose.
Yoga can cure insomnia by increasing your melatonin levels naturally which helps to promote good sleep.
At the end of the day, do these five restorative yoga asanas promote good sleep which can help you release tension?
- Standing Half Forward Bend (Ardha Uttanasana) at the wall
- Ensure that your mat is perpendicular to the wall.
- Put yourself about a foot away from the wall.
- Your feet should be parallel to the mat’s edges, and your hips should be at least a hip-width apart.
- Press your hands against the wall with your palms wide at the height of your hips.
- Step back with your feet hip-width apart and lower your torso until your back is flat and your torso is perpendicular to the floor.
- With your palms facing away from you, press the wall away from you to lengthen your back.
- Your foot’s four edges should be pressed into the ground.
- Keep a straight line between your ears and your arms.
- Adjust your distance from the wall to ensure your body is at a 90-degree angle with it (L shape). If you are too close to the wall, your back and arms will not be able to fully extend. If you’re too far away from the wall, you won’t be able to lean forward far enough.
- Inhale deeply as you press your palms against the wall to push it away from you.
- Wide-Knee Child’s Pose (Balasana)
This resting stance instills a sense of tranquility and steadiness in the practitioner. If you have a hip or knee injury, proceed with caution.
- Bring your big toes together and kneel on the floor.
- Knees should be hip-width apart or as wide as the mat’s edges.
- Take a deep breath out and drop your torso into your thighs.
- Allow your hands to relax alongside your torso, palms facing up, and your arms to point to the back of the room. By expanding your shoulder blades away from each other, you should be able to relieve shoulder tightness.
- Reach your hands forward, palms down on the mat, for a more dynamic stance.
- Maintain a firm grip on the ground with your brow. Roll your head to each side gently. As a result, the tension in your brow will be alleviated.
- Slowly and steadily inhale and exhale through your nose.
- Paschimottanasana (Seated Forward Bend) 1 minute
- Sit tall on the edge of a folded blanket with your legs out.
- Fold forward with an exhale, stretching your spine long.
- Keep your spine lengthened by holding onto your feet or shins with your elbows bent and arms relaxed.
- Place a brick under your brow. For 10–15 breaths, stay in this position.
- Supta Virasana (Reclining Hero Pose) 3 minutes
- Skip this posture if you have any tightness or pain in your low back, or if your knees are delicate. Otherwise, sit on your heels with a bolster against the base of your sacrum.
- Sit a little wider than your hips between your ankles and hips.
- Try bringing your knees as wide as your hips if you’re having problems.
- Switch to the next posture if that doesn’t work.
- Slowly recline onto your bolster, your head supported by a blanket.
- For 30–45 breaths, stay in this position.
- Bring your hands alongside your bolster and slowly press yourself back up to sitting.
- Shift your weight onto your right hip by bringing your left leg in front of you.
- On the other hand, rep on the other side.
- Viparita Karani (Legs-up-the-Wall Pose) 3 minutes
- Sit close to the wall, one hip touching it, with your hands slightly behind your hips.
- Bend your elbows and slowly lean back as you lower your back to the floor and sweep your legs up the wall.
- Bring your buttocks as close to the wall as possible.
- Relax your legs into the wall if your hamstrings are stiff, keeping a slight bend in your knees. Rest your arms by your sides or in cactus arms with your palms up. (Fold a blanket lengthwise into a small stack the length of your spine if you want more cushioning beneath your spine.) Place the blanket perpendicular to the wall behind you and lean back on it while sweeping your legs up the wall and sitting close to the wall.)
- For 30–45 breaths, stay in this position.
Readout our previous blog: Undeniable facts that Yoga and Meditation can cure anxiety and depression