Bedtime Yoga

By Sarah Wylde

Sleep is essential and plays a vital role in both our physical and mental health and wellbeing. Part of the way we feel when we are awake does depend on how much sleep we got. The less rest we get, the higher the risk there is of a lower immune system and chronic health issues. Sometimes the culprit behind sleepless nights is because we are worried, anxious, and overthinking. Then the next day we get even more stressed because we didn’t get enough sleep the night before, it becomes a vicious cycle. Well, it is time to stop that cycle.

I suffer from insomnia to the point I was on prescription sleeping medication. When I wasn’t taking them, I was lucky if I got five hours of sleep, and it was broken sleep. I couldn’t function in my daily life. It was affecting my school, work, and personal growth. With the medication, I was sleeping more, but the next day I would have a tired feeling hovering over me. I talked to my doctor and slowly got off them. What I currently do to get a good night’s sleep is I take a THC capsule two nights a week, and I do bedtime yoga every night. 

Yoga not only helps with strength, flexibility, and stress, but it can help you fall asleep quicker. With the breathing techniques and different asana positions, you can’t help but be relaxed. 

Let’s talk about breathing first. The type of breathing is called Ocean Breath. This form of breathing is used in Vinyasa yoga style. It lengthens your breath cycle. You can start either with your mouth open or closed. On your exhale breath, slightly constrict the passage of air as if you are fogging up a cold window. It will sound a little like you are saying, ahhh. When you are comfortable, do that for your inhales, as well. 

Here are five yoga positions that can help relax your body and mind for a good night’s sleep. You may want to use a pillow(s) to help. I usually hold each pose for three to five minutes.

Child’s Pose

Resting your chest and belly on a pillow, have your knees wide apart, but your toes are touching. Rest your head on the pillow as well and breath.

Supported Half Frog Pose

Lay flat on your stomach. Lift one leg and bend it at a 90-degree angle, so the knee is level to your hip but still on the bed. 

Reclining Bound Angle Pose

Lying flat on your back, bring your feet together, so the bottoms are touching. With your legs bent, put your hand on your stomach, focusing on your breathing. 

Supported Reclining Twist

Remaining on your back, bend both legs at 90-degree angles and let them fall to the left. Place your pillow between your thighs, supporting your knees. After holding that pose, switch your legs to the right side. 

Corpse Pose

Still, on your back, let your body rest. Place the pillow under your knees for support. Start to breathe normally and focus on the breaths you are taking. 

I hope this helps, until next time!

Sarah Wylde

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