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6 Yoga Poses For Relaxation And a Better Night’s Sleep

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6 Yoga Poses For Relaxation And a Better Night's Sleep

If you’ve ever spent a day at work groggy he fell asleep at his desk because I could not sleep the night before, you’re not alone. According to the American Psychological Association, 40 million Americans are not getting enough rest at night.

While too much caffeine, poor sleep habits or underlying health problems can lead to a restless night, health experts at the National Institutes of Health and the Centers for Disease Control agree that stress and anxiety play an important role in preventing a good night’s sleep. The National Sleep Foundation reports that “almost half of all those who have experienced insomnia blame the problem on stress and worry.”

So, what if you care about your job, your family, or health have you running around at night?

Research suggests that yoga and other forms of contemplative movement may provide some relief and help you get some quality Zs. An illuminated review 2010, held at the University of Sao Paulo, said that “the dream of self-report was improved by all treatments of body and mind, including yoga, relaxation, Tai Chi and music.” The illuminated review, which focused on 12 separate studies showed that the mind-body interventions have been able to improve not only the quality of sleep, but sleep duration in general too. In some cases, the researchers found that even mind-body practices can “reduce the use of hypnotics in which these drugs are dependent on drugs.”

Yoga is more popular than ever, and you may be able to find a teacher or studio near you trained in practices guided relaxation and other disciplines conscious movements. But if you are ready to start now, then practicing this set of six positions at home for total relaxation and a better night’s sleep.

Restorative Dragonfly Variation

Pose 1 - Dragonfly

 

Lie down on your belly, and prop yourself up on your elbows. Position your forearms so that they’re parallel to the front of your mat, with the right forearm in front of the left. Criss-cross your arms by walking your hands sideways until both arms straighten.

To stretch your shoulders, make sure your arms are positioned just below your collarbones. Slide your shoulder blades toward your hips and gently lay your body’s weight down on top of your arms.

Close your eyes and take ten full breaths.

Repeat on the other side with your left arm crossed in front of the right.

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