قالب وردپرس درنا توس
Home / Tips and Tricks / 3 yoga poses to sleep better tonight

3 yoga poses to sleep better tonight



gettyimages-1214832465

Yoga can help you relax and sleep better.

Getty Images

If you can’t sleep, you would do almost anything to fall asleep quickly. Exercise can help you sleep better at night, but the trick is to do it early enough in the day so that it gets you going – but doesn’t backfire and keeps you awake even longer.

If you have been lying in bed and cannot sleep or if you have trouble settling down at night, you can fall asleep faster with some calming yoga forms in your evening routine.

read more: The best mattress for 2020: Casper, Nectar, Purple and more

How Yoga Can Help You Sleep Better

According to Chloe Kernaghan, co-founder of Sky Ting yoga, yoga helps you sleep better in two ways: it helps keep your mind racing and it helps calm the nervous system. “Yoga as a practice focuses on finding stillness in the mind, which more often than not is the opposite state the mind is in when we have sleep problems (ie your mind is racing!),” Says Kernaghan.

Yoga incorporates elements of mindfulness, but it is also a physical exercise known for calming the physical stress response of the body, or nervous system, through breathwork and postures. “The physical exercise can help calm the nervous system and switch you from sympathetic mode to parasympathetic mode, ideal for rest and deep sleep,” she says.

What types of yoga classes are best for sleeping?

Not all yoga classes are equally gentle. Some classes are faster, such as power yoga, for example, and can increase your heart rate. That’s a good thing, but you want to focus on movement that will do the opposite when you’re stressed and want to relax before going to bed.

“I recommend doing calming, slow exercises like yin yoga and restorative yoga. In these classes, you generally stay in postures longer, use more props for support, and get less intensive instruction from the teacher, so there is more quiet space, ”explains Kernaghan. .

gettyimages-539261351

“Restorative” or “yin” yoga classes are better for sleeping, as they focus on slower movements and holding postures for a long time.

Getty Images

If the thought of doing something that resembles a workout or requires a yoga mat makes you cringe, you can also try Yoga Nidra, which Kernaghan recommends before going to bed. “[Yoga Nidra] is closer to meditation, but generally done lying down. Little to no physical exertion is required, instead a Nidra exercise will help move you from a beta state to a theta state, “she says.

3 yoga poses for sleeping

The next time you have trouble falling asleep or catching quality z’s, try these poses in the evening to help you relax. You can do them all in a range if you want, or pick and choose a few that work well for you.

“You can certainly do poses on your own; sequences are fun because you have someone to walk you through, but if you’re familiar with the poses, a few just before bed can be the perfect recipe,” says Kernaghan.

Supported child posture

“Forward folds are soothing to the body and with the folds at the knees and hips this can also be a nice stretch for the hips and lower back. Make sure your head is supported, so if you need to make another pillow it can be done. comfortable, ”says Kernaghan.

How to do it, according to Kernaghan:

  • Start touching the floor or bed with your hands and knees.
  • Bring your knees about as wide as a yoga mat, big toes hit behind you and place your hips behind your heels.
  • Use a thick, longitudinal or couch cushion placed between the legs so that the trunk can stretch forward – should act as a soft support from the lower abdomen to the head.
  • Feel free to turn your neck to the side and breathe. Stand for 3 to 5 minutes, turning your head halfway as your neck is turned.

Supported goddess pose

“This gentle hip opener is a perfect way to unwind and relax. A deep crease in the legs can aid in digestion and lowering the body heavily to the floor is a great way to release any dragging grips from your day let it, ”says Kernaghan. (The video above shows a related exercise, not the one described here.)

How to do it, according to Kernaghan:

  • Sit with your legs out in front of you.
  • Bring the soles of your feet together, knees open, and use two pillows (one under each thigh / knee) for support.
  • Lean the torso back on the floor; feel free to use a folded blanket under the back of your head.
  • Place the hands on the stomach or open the arms to the side. Cover the eyes if you want, and stay for 3 to 5 minutes.

Legs against the wall

“This pose is great for so much, but in relation to sleep, it’s great because it’s a gentle inversion. The legs deflate for a few minutes which helps circulation so the body is less agitated when you fall asleep. I love doing this pose. sometimes in my bed – just swing my legs against my headboard, “says Kernaghan.

How to do it, according to Kernaghan:

  • This pose is exactly what it sounds like – you sit close to a wall, bring your torso to the floor, and swing your legs against the wall!
  • I recommend bringing your chair close to the wall, but if the legs or lower back are too tight, keep the knees slightly bent.
  • I like to add a pillow under my hips so that my pelvis is slightly higher than my heart.
  • Stay 3 to 5 minutes. If your legs feel tingly, you can always bend the knees and open the knees with feet together instead.


Now playing:
Look at this:

Do these 8 things to sleep better tonight


2:38

The information in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult a physician or other qualified health care practitioner if you have any questions about a medical condition or health goals.


Source link

Home / Tips and Tricks / 3 yoga poses to sleep better tonight

3 yoga poses to sleep better tonight



gettyimages-1214832465

Yoga can help you relax and sleep better.

Getty Images

If you can’t sleep, you would do almost anything to fall asleep quickly. Exercise can help you sleep better at night, but the trick is to do it early enough in the day so that it gets you going – but doesn’t backfire and keeps you awake even longer.

If you have been lying in bed and cannot sleep or if you have trouble settling down at night, you can fall asleep faster with some calming yoga forms in your evening routine.

read more: The best mattress for 2020: Casper, Nectar, Purple and more

How Yoga Can Help You Sleep Better

According to Chloe Kernaghan, co-founder of Sky Ting yoga, yoga helps you sleep better in two ways: it helps keep your mind racing and it helps calm the nervous system. “Yoga as a practice focuses on finding stillness in the mind, which more often than not, is the opposite state the mind is in when we have trouble sleeping (ie your mind is racing!),” Says Kernaghan.

Yoga incorporates elements of mindfulness, but it is also a physical exercise known for calming the physical stress response of the body, or nervous system, through breathwork and postures. “The physical exercise can help calm the nervous system and switch you from sympathetic mode to parasympathetic mode, ideal for rest and deep sleep,” she says.

What types of yoga classes are best for sleeping?

Not all yoga classes are equally gentle. Some classes are faster, such as power yoga, for example, and can increase your heart rate. That’s a good thing, but you want to focus on movement that will do the opposite when you’re stressed and want to relax before going to bed.

“I recommend doing calming, slow exercises like yin yoga and restorative yoga. In these classes, you generally stay in postures longer, use more props for support, and get less intensive instructions from the teacher, so that there is more calm. space, ”explains Kernaghan. .

gettyimages-539261351

Restorative or yin yoga classes are better for sleeping because they focus on slower movements and holding postures for a long time.

Getty Images

If the thought of doing something that resembles a workout or requires a yoga mat makes you cringe, you can also try Yoga Nidra, which Kernaghan recommends before going to bed. “[Yoga Nidra] is closer to meditation, but is generally done lying down. Little to no physical exertion is required, instead a Nidra exercise will help move you from a beta state to a theta state, “she says.

3 yoga poses for sleeping

The next time you have trouble falling asleep or catching quality z’s, try these poses in the evening to help you relax. You can do them all in a range if you want, or pick and choose a few that suit you well.

“You can certainly do poses on your own; sequences are fun because you have someone to walk you through, but if you’re familiar with the poses, a few just before bed can be the perfect recipe,” says Kernaghan.

Supported child posture

“Forward folds are soothing to the body and with the folds at the knees and hips this can also be a nice stretch for the hips and lower back. Make sure your head is supported, so if you need to make another pillow it can be done. comfortable, ”says Kernaghan.

How to do it, according to Kernaghan:

  • Start touching the floor or bed with your hands and knees.
  • Bring your knees about as wide as a yoga mat, big toes hit behind you and place your hips behind your heels.
  • Use a thick, longitudinal or couch cushion placed between the legs so that the trunk can stretch forward – should act as a soft support from the lower abdomen to the head.
  • Feel free to turn your neck to the side and breathe. Stand for 3 to 5 minutes and turn your head halfway if your neck is twisted.

Supported goddess pose

“This gentle hip opener is a perfect way to unwind and relax. A deep crease in the legs can aid in digestion and lowering the body heavily to the floor is a great way to release any dragging grips from your day let it, ”says Kernaghan. (The video above shows a related exercise, not the one described here.)

How to do it, according to Kernaghan:

  • Sit with your legs out in front of you.
  • Bring the soles of your feet together, knees open, and use two pillows (one under each thigh / knee) for support.
  • Lean the torso back on the floor; feel free to use a folded blanket under the back of your head.
  • Place the hands on the stomach or open the arms to the side. Cover the eyes if you want, and stay for 3 to 5 minutes.

Legs against the wall

“This pose is great for so much, but in relation to sleep, it’s great because it’s a gentle inversion. The legs deflate for a few minutes which helps circulation so the body is less agitated when you fall asleep. I love doing this pose.sometimes in my bed – i just swing my legs along my headboard, ‘says Kernaghan.

How to do it, according to Kernaghan:

  • This pose is exactly what it sounds like – you sit close to a wall, bring your torso to the floor, and swing your legs against the wall!
  • I recommend bringing your chair close to the wall, but if the legs or lower back are too tight, keep your knees slightly bent.
  • I like to add a pillow under my hips so that my pelvis is slightly higher than my heart.
  • Stay 3 to 5 minutes. If your legs feel tingly, you can always bend the knees and open the knees with feet together instead.


Now playing:
Look at this:

Do these 8 things to sleep better tonight


2:38

The information in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult a physician or other qualified health care practitioner if you have any questions about a medical condition or health goals.


Source link