Yoga For Sleep
Produced by IYO ® International Yoga Organisation
Practicing yoga before bed can significantly improve your sleep quality. Here are some effective yoga poses that can help you fall asleep faster, sleep better, and wake up refreshed:
Hero Pose (Virasana):
Kneel with the back of your heels on a yoga mat.
Sit on the space between your heels.
Use a cushion to support your buttocks if needed.
Place your hands on your knees and sit up upright.
Take several deep breaths in this position.
Child’s Pose (Balasana):
This body stretch relaxes strain in the lower back and spine muscles.
Kneel on the floor, sit back on your heels, and stretch your arms forward.
Rest your forehead on the ground and breathe deeply.
Child’s pose also improves mental well-being and mood.
Corpse Pose (Savasana):
Lie flat on your back with arms by your sides and palms facing up.
Close your eyes and relax your entire body.
Focus on your breath and let go of any tension.
Savasana is a true precursor to sleep
Remember to create a peaceful environment, use a yoga mat, and wear comfortable clothes. These poses, combined with deep breathing, can help you unwind and prepare for a restful night’s sleep. Sweet dreams! 😊🌙
😊 Here are some effective breathing exercises to help you relax and improve your sleep quality:
4-7-8 Breathing Technique:
Exhale completely, making a breathy whoosh sound.
Inhale silently through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale for 8 seconds, making a whooshing sound.
Repeat 4 to 8 times. it replenishes oxygen and promotes relaxation.
Bhramari Pranayama (Humming Bee Breath):
Close your eyes and breathe deeply.
Cover your ears with your hands.
Place index fingers above your eyebrows and other fingers over your eyes.
Breathe out slowly through your nose, making the “Om” sound.
Repeat 5 times. Calming and prepares your body for sleep.
Three-Part Breathing:
Take a long, deep inhale.
Exhale fully while focusing on how your body feels.
Slow down your exhale (twice as long as inhale).
Simple and effective.
Diaphragmatic Breathing:
Lie on your back or sit in a chair.
Place one hand on your chest and the other on your stomach.
Breathe deeply into your diaphragm (abdominal area).
Helps reduce anxiety and promotes relaxation.
Remember to create a calm environment, close your eyes, and focus on your breath. Sweet dreams! 🌙
Produced by IYO ® International Yoga Organisation
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