In this fast paced world, stress and anxiety have become common problems which majority people go through. This anxiety and stress can hamper the sleep quality and can also cause sleep apnoea. In order to shut the overthinking mind and take it to a calm state, one can practice relaxation techniques to enhance the quality of sleep.
Yoga is one such practice which is being used to heal mind and body and additionally reducing stress and putting you to a good night’s sleep. OnlyMyHealth team spoke to Himalayan Siddhaa Akshar, Author, Columnist, Founder of Akshar Yoga Kendraa, Yoga and Spiritual Leader, Bengaluru.
According to him, practicing yoga in bed before sleeping, can be a wonderful way to relax and prepare for a restful night's sleep. Here are some gentle yoga poses explained by Akshar which you can perform while lying in bed that can help calm your mind and body, promoting better sleep.
1. Legs-Up-the-Wall Pose (Viparita Karani)
This pose is excellent for relieving fatigue and promoting relaxation. Lie on your back with your legs extended up the wall, forming a 90-degree angle with your body. Adjust your hips as close to the wall as possible, and let your arms rest by your sides. This pose helps to improve circulation and reduce swelling in the legs and feet. Breathe deeply and hold the pose for as long as you feel comfortable.
2. Cat cow Pose (Marjariasana)
Kneel down on all fours with palms aligned under the shoulders and knees under hips. Inhale and curve your back, exhale and arch your back. Repeat this 5-8 times.
3. Bound Angle Pose ( Baddha Konasana):
Sit down and bring the soles of your feet together, allowing your knees to fall out to the sides. This hip-opening pose can help to release tension in the inner thighs and groin area. You can place pillows under your knees for added support. Breathe deeply and allow your body to relax into the pose.
4. Child's Pose (Balasana)
While lying on your back, bend your knees and bring them towards your chest. Grab the outsides of your feet with your hands and gently pull your knees towards your body. This gentle forward fold can help to release tension in the lower back and promote a sense of calm. Breathe deeply and allow your body to relax into the pose.
5. Corpse Pose (Savasana)
Savasana is the ultimate relaxation pose and is often practiced at the end of a yoga session. Lie on your back with your arms by your sides, palms facing up. Let your legs fall open and relax your entire body. Focus on your breath and allow your mind to become still. This pose promotes deep relaxation and can help to prepare your body for sleep.
Remember to practice these poses with mindfulness and gentleness. If any pose causes discomfort or pain, modify or come out of the pose. It's also recommended to avoid practicing yoga right after a heavy meal or when feeling extremely fatigued.
Incorporating these gentle yoga poses into your bedtime routine can help to calm your mind, release physical tension, and promote a deeper, more restful sleep. With regular practice, you may find yourself drifting off to sleep more easily and waking up feeling refreshed and rejuvenated.