40 million people in the United States alone suffer from sleep disorders, and the numbers are growing. This is a worldwide problem, and if you are currently suffering or simply just want better sleep, these 5 soothing yoga poses will help you.
The goal of each of these yoga poses is to relax the body and activate the parasympathetic nervous system to help promote relaxation.
This is just another way of saying that these poses help soothe the muscles most involved in relaxation.
These poses are set up as a 10-minute routine to do before bedtime; however, it is always an option to change and alter this routine to help maximize your benefits.
Remember to always listen to your body first and foremost.
5 Soothing Yoga Poses to Help You Fall Asleep
1. Cat Pose (Marjaryasana)
Start with your knees bent directly below your hips and your hands placed firmly on the mat below your shoulders. As you inhale, round your spine up towards the ceiling. Let your head fall a bit, but don’t force your chin to your chest.
Combine with Cow Pose (below), and make sure to exhale on cow pose and inhale on cat pose.
2. Cow Pose (Bitilasana)
Begin the same way as cat pose, with your knees bent directly below your hips and your hands placed firmly on the mat below your shoulders. As you exhale, raise your glutes and your chest towards the ceiling while your stomach falls towards the floor. Also, lift your head up to look straight ahead of you.
Combine with Cat Pose (above), and make sure to exhale on cow pose and inhale on cat pose.
3. Seated Forward Bend (Paschimothanasana)
As you exhale, try to walk your hands out further, and bring your chest closer to your thighs. Again, remember to focus on lengthening your upper body as you’re bending over. If you cannot reach your toes, use a yoga strap or towel and “pull” yourself forward.
Hold for 30 seconds. Perform twice.
4. Child’s Pose (Balasana)
Begin kneeling on the floor and sitting on your ankles. Gently lean forward until your forehead touches the ground. Your arms can be straight out in front of you or behind you.
This is the “rest” pose in yoga. It’s a restorative pose that you should come back to this pose any time you strain yourself too much or just want a break. Concentrate on breathing deeply and concentrate on filling your lower torso up with air.
5. Corpse Pose (Shavasana)
Ironically, this is actually what many call the “most difficult” pose, because many people tend to struggle with lying down after a yoga workout. Try to relax the brain and let go of your thoughts.
Stay in this pose for 1-5 minutes or as long as you need.
Breathing is the most important focus point. The goal is to get into a meditative state and relax your body and mind. Your only concentration should be on your breath, not on pushing your flexibility.
It’s meant to be the last thing you do. Don’t do this routine, go brush your teeth, and then go to bed. Take care of everything else (your alarm clock, clothes, fiddling with your phone, etc.), then start the routine.
Darken your room before starting. To aid in the relaxation process, softly dim the lights before beginning. A soft lamp will do.
If you liked these soothing yoga poses to help you sleep and and are looking for some additional poses and tips to help you progress with yoga, my Yoga Fat Loss Bible for Beginners is a great place to start.
It’s a great solution for those looking to lose weight, get more flexible, and relieve aches and pains with a calm yoga practice.
It has detained instructions and beginner modifications for your practice + a 12-Week Workout Plan any beginner can start with!
It also comes with a free meditation guide for beginners that will help you clear your mind, let go of worries, and relieve stress and anxiety! (AKA better sleep!)
You can check it out HERE.
Leave me a comment below if you enjoyed this article or have any questions!
The Avocadu Crew
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