Do you toss and turn at night and have trouble falling asleep? Skimping on sleep causes you more than a restless night and could have serious repercussions on your health. Sleep deprivation is linked to chronic illnesses, such as diabetes, stroke, impaired judgment, memory loss, stroke and cognitive deficiencies. If you are a night owl with an early bird’s aspirations, certain bedtime yoga techniques can help you sleep soundly and serenely at night. Harness the meditative and tranquilizing powers of bedtime yoga with these effective poses:
Sit up tall in a cross-legged position and try to twist your torso to the right. Use a headboard nearby to leverage the twisting motion. Remain in this position for a few breaths and exhale as you twist back face forward. Inhale deeply and exhale as you twist your torso to the left. Repeat.
Stand tall with your feet hip-width apart and your arms extended at the shoulder level. Exhale and lower to a squat without lifting your heels. Maintain the weight on your heels and keep your knees from turning out. If you can’t squat all the way down, hold on to something for support. Take long calming breaths in the squat position and relax your lower back with each breath.
Lie down on your stomach and clasp your hands behind your back. Your toes should be rooted to the ground. Lift your chest and arms and inhale. Hold for 10 breaths. Release your arms and lower your torso as you exhale.
Sit up tall with your legs extended out in front of you and your torso making an angle of 90o with your outstretched legs. Keep your knees slightly bent and inhale. Exhale and reach forward to touch your toes. The key is to keep your back straight. Bend your knees more if need be.
Lie down straight on the floor and keep a pillow under your head. Hug one knee to your chest and hold the shin to press it closer to the chest, while keeping the other leg aligned with the spine. Take a few deep breaths and switch legs. After a few reps, press both knees to your chest and hold tightly with your arms. Rock your body slowly from side to side with each breath. This pose is great for releasing the tension in your back.
Lie down on the floor, bend your knees and keep your feet hip width apart. Try to lift the hips so you roll the weight on to your upper back. You can place a yoga block under your lower body to support it. Extend your arms along your body and take deep, calming breaths.
Sit up in a cross-legged position. Bend forward from your hips while keeping the hands on the floor and extend out. You will feel a stretch in your hips and back. Stay in this pose for a few breaths.
So, try these bedtime yoga techniques and you will be able to sleep much better.
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