Benefits Of Restorative Yoga Before Bed
Evidence suggests that people who practice yoga found that it helped them sleep better and reduced stress and anxiety.
Specific, gentle restorative yoga poses are best practised in the evening to wind down after a busy day, and to cultivate a sense of calm and relaxation with restorative, healing and sleep benefits. Props like bolsters, blankets, blocks and pillows provide physical support, which make the yoga poses comfortable and also allows the body to be in the pose for longer. They also provide a psychological support with a feeling of being emotionally supported.
There are also specific types of breathwork which are as important as the physical poses, and more important at times for some people. The right breathwork calms the nervous system after a heightened busy day to a more chilled state of being at the end of the day.
Integrating the pose, props, and breathwork simultaneously creates the perfect antidote to poor sleep.
These restorative yoga poses relieve tension and stress at the end of the day. The more that you practice regularly, the more you are likely to get a good night’s rest.
Why not take a long soak in the bath with essential oils or mineral salts, then lie on your bed to achieve the ultimate relaxation, with the added benefit of already being in bed if you fall asleep.
Restorative Sleep Aid Yoga Poses
1. Supported Side Body Stretch
A recovery pose that stretches the entire length of the side body and improves mobility in the spine and shoulders.
Lie down on the mat/bed on your right side, place pillows underneath your upper side body. Head up slightly. Extend your right arm over your head with a block or cushion to support your arm.
Right leg extended, left knee bent, leaning over to the right, supported with a prop.
Left arm rests where is, feeling supported and comfortable.
Change sides
5 to 10 minutes each side
Caution: If you have knee, lower back injuries. Do not press down on the bent knee.
2. Supported Wide-Knee Child’s Pose (Balasana)
A resting pose which cultivates a sense of calm and grounding.
Kneel on the floor/bed and bring your big toes together.
Place pillows in front of your knees.
Separate your knees hips width apart or as wide as feels comfortable for you.
Inhale slowly and deeply, exhale quietly as you fold your torso onto the pillows, bring the pillow closer to you as needed to be fully supported.
Let your hands relax either side of the pillows, palms facing down to feel more grounded. Allow your head to turn left for a few minutes then to the right.
Take slow, deep, steady breaths, in through your nose until you feel your breath filling up the belly, then take slow, quiet breaths out through your nose until you feel your belly empty.
5 to 10 minutes
Cautious: If you have hip or knee injuries.
3. Supported Reclined Twist
A resting pose which cultivates a sense of calm and grounding, and improves mobility in the spine and shoulders.
Kneel on the floor/bed, place pillows in front of your knees.
Bring your knees together at the right side, place a pillow in between for comfort.
Inhale slowly and deeply, exhale quietly as you turn the front of your torso over the pillows into a gentle twist.
Let your hands relax either side of the pillows, palms facing down. Allow your head to turn to which-ever side feels more comfortable.
Take slow, deep, steady breaths, in through your nose until you feel your breath filling up the belly, then take slow, quiet breaths out through your nose until you feel your belly empty.
Change sides.
5 to 10 minutes each side
Cautious: If you have hip, lower back injuries or neck.
4. Supported Reclined Bound Angle (Supta Baddha Konasana)
This pose eases tension in your hips and groin area.
Lie down on the mat/bed with pillows underneath your back. Head up slightly.
Bend your knees, and place your feet on the floor/bed, close to your tailbone.
Bring the soles of your feet together and allow your knees to relax away from each other, while placing blocks or firm cushions underneath your knees on each side to support your hips.
If you have tight hips, you can adjust your feet so that they are further away from your tailbone or add more blocks or cushions under your knees for additional height.
Relax your arms on the floor about 45 degrees away from your torso, palms facing upwards, raise your arms with pillows for support, do not let your arms hang unsupported.
You should feel a gentle stretch in your hips and groin, whilst supported, it should not be painful.
5 to 10 minutes
Caution: If you have knee, hip or groin injuries. Do not press down on knees to create additional tension.
5. Corpse Pose (Savasana)
Corpse pose is a deeply relaxing, resting pose where you allow your body and mind to surrender. Allow your breath to return to the rhythm of your own natural breathing in this pose.
Lie back on the mat/bed.
Hug your knees in towards your chest tightly and take a deep inhale.
Exhale and stretch your legs out away from you while keeping your tailbone grounded on the mat/bed.
Your feet should be hips width apart and completely relaxed away from each other, toward the corner edges of the mat. Place a pillow under neath your knees if desired for support and comfort.
Let your lower back soften and relax. You should not feel any pain or tightness in your lower back.
Relax your arms at your sides, palms facing upward.
Keep your shoulders relaxed away from your ears and not hunched.
Optional for all poses is to place an eye pad over your eyes to block out any light.
SOURCES
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Author: Angela Taffinder the founder of Emporium Treatment Clinic. A practising Aesthetician for 35+ years, holistic and wellbeing advocate and yoga instructor. The creator of Yoga & Vitality.