![]() The more comfortable you are as you lie down at night, the better your sleep quality will be. Holding this pose will help you stretch your hamstrings and lower back, which will help your body feel more relaxed as you bring your day to an end. Let your head become heavy and guide you into a fold as your hands grab your feet.Lengthen your arms and reach them forward.Extend your legs all the way forward, either touching or at hip-width apart (leave a little bend in the knees).After spending time in Sukhasana, a seated forward bend is a great next pose to transition into.įor this pose, you’ll stay seated on the ground. Seated Forward Fold or PaschimottanasanaĪs you continue your evening yoga practice, it’s good to fully stretch your muscles and move mindfully from one pose to the next. Think of your vertebrae as being stacked with your head over your heart and your heart over your pelvis. Bring your hands to stillness on top of your knees or at your heartįocus on your alignment while holding this pose. ![]() Cross one leg over the other, or draw one leg into your center followed by the other one.Come to a seat in the middle of your yoga mat (or on a blanket, the floor, etc., if a mat isn’t available).To perform this pose, follow these simple steps: It’s good to start and end with an easy pose when starting your bedtime yoga routine, and ease is exactly what Sukhasana means in Sanskrit. Here are our nine favorite poses for pre-sleep: 1. Instead of spending pre-bedtime scrolling or binging your favorite shows, breaking out your yoga mat can help you feel more centered and relaxed before bed. Subscribe 9 Hatha Yoga Poses to Improve Your Sleep QualityĪs you start to wind down for the day, you may want to reach for the TV remote or hop on to your favorite social media app, but these habits may be harming your bedtime routine because of the extra stimulation from backlit screens. It can help you improve your balance, increase your mindfulness, and even help you drift off into dreamland. When done correctly, Hatha goes beyond getting a good workout and increasing your yoga fitness. Whether you attend a class or prefer yoga at home, your Hatha routine will typically include three things: breathing exercises, poses, and meditation. Much of its focus relies on simple, static poses that you hold for 30 seconds to a minute, coupled with breathing techniques that help you focus your mind and relax your body. Many refer to hatha yoga as the gentle form of yoga. Different breath techniques, flow styles, and poses all reap different benefits. Whatever you think of when you think of yoga, it goes without saying that yoga comes in many shapes and sizes, and each type of yoga serves its own purpose. Or maybe you think about holding a “downward dog” pose while surrounded by baby goats. It could be an image of you bending yourself into what resembles a pretzel while standing on your head - by the way, “pretzel headstand” is definitely not a pose we’re familiar with, and we don’t recommend trying it. What’s the first thing that comes to mind when you think about yoga? If you’ve been curious about using yoga for better sleep or including spiritual breathing exercises as one of your pre-bedtime activities, we’ve got you in this article! Keep reading to learn how hatha yoga may be the answer to your bedtime troubles. Whatever the case may be for you, we’ve got something you can add to your nightly routine to help you calm your mind and find stillness in your body before hitting the hay: Hatha yoga. Maybe you’ve set a bedtime that’s a little too early or too late, your exercise could have been lacking that day, or perhaps those intrusive thoughts start to creep in and keep you up until 3 AM. ![]() That inability to fall asleep could stem from many sources, which makes solving the mystery even more challenging. ![]() It doesn’t matter if you’ve checked off all the boxes on your “Things to Do Before I Lay Down” checklist, created the perfect sleeping environment, and set your thermostat to a cool 65 degrees - a good night’s rest may still evade you. Many nights, the ability to fall asleep seems like a puzzle that just can’t be solved. We all could use a little more sleep, couldn’t we? ![]()
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