Evening Yoga Rituals Enhancing Restful Slumber
Amidst a hectic day, finding a way to unwind before bedtime is crucial. One potential solution to promote a restful night's sleep is through a restorative session of bedtime yoga.
Cleveland Clinic recommends bedtime yoga as it offers several benefits for stress relief and improved sleep quality. Yoga therapist Judi Bar, E-RYT 500, C-IAYT proposes the following routine to help relax the mind and body before bed.
Preparing for Bedtime Yoga
Set aside a brief period, just before your bedtime, for this soothing yoga sequence. "Avoid practicing too early to avoid any potential distractions," advises Bar. Dim the lights and find a spacious spot on the floor for the yoga session, which involves ten poses.
Bedtime Yoga Poses
Bar's routine starts with Mountain pose (Tadasana) - standing tall with arms at your sides and a focus on maintaining a straight spine and strong posture. This foundational pose helps raise body awareness and separate you from the day's stresses.
The next pose, Ruler (Symmetrical) stretch, involves bringing your arms overhead in an arc and reaching towards the ceiling. This stretch helps create space in the spine, enhances breathing, and opens up the body.
Following the Ruler stretch, practice Side bend and release tension in the torso while focusing on breathing. The sequence continues with Jackknife to Tabletop, Cat Curve, Ragdoll, Staff pose, Lay flat, arms up, Knees to chest, and Belly breathing. Each pose serves to relax the muscles while quieting the mind, signaling the body that it is time for rest.
With this calming bedtime yoga routine, Bar hopes to help individuals wind down, release the tension accumulated throughout the day, and promote relaxation for a better night's sleep. So, take a few minutes to unwind and prepare for a good night's rest with bedtime yoga.
Engaging in bedtime yoga, as recommended by Cleveland Clinic, can significantly improve mental-health and sleep quality. For instance, practicing Judi Bar's proposed routine that includes Mountain pose, Ruler stretch, Side bend, Jackknife to Tabletop, Cat Curve, Ragdoll, Staff pose, Lay flat, arms up, Knees to chest, and Belly breathing can help relax the mind and body, promoting health-and-wellness and a restful night's sleep.
