Struggling with sleep can often be attributed to stress, anxiety, or even detrimental habits like scrolling through your phone until the early hours. Fortunately, there are several effective strategies to improve sleep quality. Experts suggest simple changes, such as tidying your bedroom to promote a more restful atmosphere and swapping caffeinated beverages like coffee and green tea for soothing herbal teas designed to aid sleep.
For those who find gentle movement beneficial, restorative yoga may provide a perfect solution.
Understanding Restorative Yoga
Senior HOME yoga instructor, Anna Ashby, describes restorative yoga as a practice aimed at re-establishing balance between body and mind. “Restorative yoga is a practice designed to bring the body and mind back into balance by supporting nervous system health and overall well-being,” she explains.
This approach emphasizes a slow pace and deep grounding, utilizing bolsters and blankets to encourage awareness and release tension through breath and presence. Ashby notes, “By consciously slowing down and grounding and utilising the support and comfort of bolsters and blankets, Restorative Yoga allows time and space to notice patterns of holding and release them through breath, awareness and presence.”
The goal of restorative yoga is to calm the ‘survival’ response of the nervous system, fostering relaxation that activates the ‘rest and digest’ phase crucial for recovery. Ashby highlights, “By engaging in restorative practices which allow for nervous system health, we can learn how to prioritize relaxation, give space and time for the body to re-balance and, in so doing, bring about not just the conditions for a restful sleep, but also greater resilience, balance, and vitality in daily life.”
With these benefits in mind, Ashby has shared three bedtime yoga poses that can pave the way for a peaceful night’s sleep. Grab your mat, a bolster, and a blanket, then prepare to unwind.
Three Evening Yoga Poses to Enhance Sleep
1. Savasana with Legs Elevated
– Begin by placing a blanket on your mat for added warmth and comfort.
– Position two foam blocks end to end to create a lift beneath a bolster or pillow for your feet.
– Elevate the other bolster at a slight incline using a brick under the thigh.
– Fold a fleece blanket thinly and place it under your pelvis, adjusting the edges to cradle your pelvis.
– Lay a blanket under your head, folding the edges for skull support.
– Finally, lie down on your back with your feet elevated.
– Hold for: 10-20 minutes.
2. Child’s Pose Over a Bolster
– Kneel with your knees spread wide and your big toes touching, then gently sit back on your heels.
– If knee pain is a concern, roll up a blanket and position it between your buttocks and heels. Skip this pose if discomfort persists.
– Turn your head to the side while resting your upper body on the bolster.
– Hold for: five minutes.
3. Viparita Karani – Legs Up the Wall Pose
– Kick your legs up against a wall and position a blanket under your head.
– Your hips should be snug against the wall or slightly offset, depending on comfort; avoid placing them too close to avoid hamstring pulling.
– Relax your legs against the wall, allowing them to rest without falling.
– Hold for: 5-10 minutes, letting your legs and shoulders completely relax.
Implementing these restorative yoga practices before bedtime can significantly enhance your sleep quality. Whether you’re seeking to release tension or simply unwind after a long day, these poses can offer both immediate and lasting benefits.
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