With the fast-paced and high-intensity life of modern society, more and more people are facing sleep problems. Good sleep quality is essential for physical and mental health. Yoga, as a comprehensive form of exercise, can not only help relieve stress, but also adjust the physical and mental state, which can help improve sleep quality. In this article, we'll look at how to get a better night's sleep with bedtime yoga for a healthier life.
1. The relationship between yoga and sleep.
1. Relieve stress.
The practice of yoga focuses on breathing and balance between the mind and body, and through deep breathing and stretching movements, tension can be relieved and stress can be reduced. When we practice yoga before going to bed, we can release the tiredness and anxiety of the day, relax the body and mind, and create good conditions for falling asleep.
2. Relax your muscles.
The movements of yoga before bed are mainly slow stretching and softness, which can help relax the muscles and reduce tension in the body. For example, movements such as cat pose, tree pose, butterfly pose, etc., are all good for stretching the spine and joints, relieving physical discomfort, making the body more comfortable, and helping to fall asleep.
3. Adjust your breathing.
Yoga focuses on the control and adjustment of breathing, and through deep breathing and slow exhalation, the parasympathetic nervous system can be activated, the heart rate and blood pressure can be reduced, and the body can enter a state of relaxation. When practicing yoga before bed, you can pay special attention to the adjustment of your breathing, slow down the pace of your breathing, and increase oxygen**, which can help you relax your body and mind and fall into a deep sleep.
2. 5 typical movements of yoga before bedtime.
1. Cat style. Kneel on the ground with your hands and knees on the ground. Inhale slowly while concave your back upwards and head downwards. Hold this position for 5-10 seconds. Then exhale slowly while bending your back upwards and looking towards the ceiling. Hold this position for 5-10 seconds. Repeat several times.
2. Supine leg extension.
Lie on the floor with your knees bent and your feet on the ground. Then grab a towel or yoga strap and wrap it around the arch of your foot, holding both ends of the towel with both hands. Slowly straighten one leg, hold for 30 seconds, and breathe deeply. Then relax, repeat the exercise on the other leg.
3. Butterfly pose.
Sit on the ground with your feet together and your knees bent to the sides so that the soles of your feet fit against each other. Grasp your feet with both hands and bring them closer to your body, feeling the stretch of your legs as much as possible. Hold this position for 15-30 seconds and breathe deeply. Relax slowly and repeat the exercise a few more times.
4. Baby type.
Get on your knees and place your legs hip-width apart. Then place your body on your thighs and place your hands at your sides so that your head is pressed to the ground. Hold this position for 15-30 seconds and breathe deeply. Relax slowly and repeat the exercise a few more times.
5. Inverted type.
Stand against the wall, then place your hands on the ground and slide your body along the wall to a headstand position. Hold this position for 15-30 seconds and breathe deeply. Relax slowly and repeat the exercise a few more times.
3. How to do yoga before bedtime.
1. Choose the right time and venue.
It is best to practice yoga about 30 minutes to 1 hour before bedtime to allow the body and mind to gradually enter a state of relaxation. Choose a quiet, comfortable venue to practice in and bring assistive equipment such as a yoga mat or towel.
2. Control your breathing.
The focus of bedtime yoga is to adjust the breathing, which can activate the parasympathetic nervous system through deep breathing and slow exhalation, lower heart rate and blood pressure, and enter a state of relaxation. When practicing, you can pay special attention to the adjustment of your breathing, slow down the pace of breathing, and increase oxygen**, which can help you relax your body and mind and fall into a deep sleep.
3. Pay attention to posture and rhythm.
The movements of yoga before going to bed should be slow and soft, and do not overstimulate the body to avoid causing discomfort. When practicing, pay attention to the correctness of the posture, as well as the rhythm of the movements and the coordination of the breathing.
4. Perseverance.
Bedtime yoga is not something that can be achieved overnight, and it takes consistent practice to achieve good results. It is recommended to practice for 10-15 minutes a day, and if you stick to it, you can have a healthier quality of sleep.
With yoga before bedtime, you can relieve stress, relax your muscles, adjust your breathing, and create conditions for a good night's sleep. The five typical movements, which are cat pose, supine leg extension, butterfly pose, baby pose, and inverted pose, can help us fall into a deep sleep comfortably. Let's start with these 5 bedtime yoga poses to have a healthier life and enjoy quality sleep.
What to do before bed to get a better night's sleep