There is some research on how lack of sleep, not enough sleep, and the next day can be more irritable, unfocused, and less productive at work.
As a result of a lack of sleep, you develop diseases such as diabetes, depression, and others. Now we have some yoga aids to sleep with before you go to bed.
Yoga is a way of calming your nervous system. When you are doing deep breathing, long starches, and relaxing posture.
It can reduce your stress and anxiety, and it can help induce a good night’s sleep so you will feel rested and good the rest of the day.
These are some simple and easy yoga sequences or steps to do right before bed.
Now let’s start our session with this simple yoga pose –
First step:
Alternate-Nostrils (Anulom Vilom Pranayam)
You just have to raise your dominant hand and fold your index and middle fingers into your palm. And then, with your thumb, you take your nearest nozzle and close it. And take a breath with your other nozzle. Close the open nozzle with the remaining two fingers, lift the thumb from the other nozzle, and exhale.
Do the same thing on the other side to inhale the air and switch to the other side. Afterward, it should be done again for another ten rounds. Then, with each breath, take a deep breath.
This prana benefit is to calm your body and balance it. Aware of breathing in a new way, your mind will focus on the present movement and away from the distractions.
Second step:
Child’s Pose (Balasana)
In this pose, you have to sit in a position where you can fold your legs so you can sit on your knees. Bow forward and touch your forehead to the earth.
You can spread your knees and allow your upper body to go deep down. You can tuck your pillow between your hips and calves if this position is uncomfortable for you.
Stretch your arms and front with palms facing down and rest your body with palms facing up.
This asana is the quality of breath, trying to keep your mind from wandering, calm and anxiety-free.
Third step
Supine Twist (Supta Matsyendrasana)
So in this pose, lie on your back with your knees up to your chest. And gently bend your knees to the left side, aiming your shoulder to the ground.
Turn your head to the right side, pause, breathe deeply, and then focus on your hips and lower back. Then do the same with the other side. It takes 15–20 breaths.
Fourth step
Cat and Cow Pose (Marjaryasana and Bitilasana)
So in this pose, there are two asanas: cat and cow, so let’s start with the cat pose. You have to become like a cat and stretch your back towards the ground.
It feels like you are on your backbone. Whereas in the cow pose, we have to do the same thing, first you become a cow and then stretch your back upwards like a cow. This feels to you the same as how you feel in the cat pose.
Fifth step:
Reclined Bound Angle (Supta Baddha Konasana)
If you’re going to do this, you’ll need to get on all fours with your knees bent and only your feet touching the ground. Your knees and the soles touch each other.
Your shoulders and jaw are in a relaxed position and close your eyes. And now bring one hand to your heart and another one to your belly.
Now just inhale from the heart and exhale from the belly. Keep breathing gently until you feel so calm and different in your mind. Hold your breath 10 to 15 times.
Sixth step:
Legs Up The Wall (Viparita karani)
First of all, your hips are as close to the wall as possible. And then lie down and stretch your legs up to the wall. You’ll get your blood flowing again in this pose, and you might even nod off because you’re so relaxed.
You must maintain a certain distance between your hips and the wall to perform this pose. And do it in a comfortable place so you can hold yourself there.
Seventh step:
Supported half frog pose (Ardha Bhekasana)
In this pose, you have laid down on your belly and, from your back, just pull your left leg and your right leg has to be straight towards the ground.
And your upper body has to be in the 90-degree pose. This pose will give your legs a great stretch. And for your backbone too.
Eighth step:
Corpse Pose (Savasana)
The final position requires you to lie on your back with your belly facing up.
So in this pose, all body parts are in relaxing mode. Your mind should be at peace and relaxed. You have to hold this position for 10 to 15 breaths, as long as possible.
Conclusion
These yoga postures or steps will help you relax your mind and body before you go to sleep. Keep your body healthy and flexible.
This kind of yoga stretches your muscles and relieves joint pain. Nowadays, yoga improves your breathing power. It doesn’t mean you have to go to this yoga center; you can do it on your own at home.
Take a few minutes for yourself at the end of the day. It generates relaxation and releases tension from your mind before a good night’s sleep.
Read More: What stretches you must practice before the workout?
