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musings on yoga

Yoga for a Better Night’s Sleep

8/7/2017

4 Comments

 
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How often do you lie awake at night? Ease into a restful night with a yoga practice focused on deep breathing to calm your mind and release physical tension.  This combination of breath and movement activates your parasympathetic nervous system, which helps counteract stress.  Use a block or pillow under your forehead in several of these poses to encourage deeper relaxation.

In 10 Minutes:
  • Child’s pose - 1 minute
  • Standing forward bend - 1 minute
  • Lizard pose - 1 minute on each side (block under elbows if needed)
  • Locust pose - 1 minute
  • Wide-legged standing forward bend - 1 minute (block under forehead)
  • Half butterfly - 1 minute each side (block under forehead)

In 20 minutes, do poses above, then add:
  • Seated forward fold - 1 minute (block under forehead)
  • Reclined bound angle pose on bolster - 2 minutes
  • Seated wide angle pose - 1 minute each side (block under forehead)
  • Reclined hero pose on bolster - 3 minutes
  • Reclined big toe pose - 1 minute each side

In 30 minutes, do everything above, then add:
  • Supported bridge - 1 minute (block under tailbone)
  • Legs up the wall - 3 minutes
  • Seated twist - 1 minute each side
  • Seated breathing with hands resting on knees - 3 minutes
  • Savasana (corpse pose) - 4 minutes


4 Comments
Kristina Ron link
11/30/2017 01:50:58 am

Yes, definitely yoga does help in better nights sleep and i do too practice some of these poses for relaxation.

Reply
Marisa
11/30/2017 06:08:57 am

Thank you for your comment Kristina. And yes, just a simple routine before bed makes a huge difference! 🙏

Reply
amayaan link
4/23/2020 02:10:18 am

nice post Yoga is known to relax both the body and the mind. It also improves breathing and reduces stress. This is why yoga promotes restful sleep. Better sleep contributes to a better quality of life.

Reply
Your Digital Lift link
10/23/2020 07:06:58 am

Very Infotmative Blog. Also Visit: https://www.yourdigitallift.com/yoga-app/ and get Yoga App of your OWN brand to tap on new clients and easily manage exisiting clients with amazing features in it like take unlimited live training sessions no time-limit and many more, visit for further details

Reply



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