{"id":31729,"date":"2018-03-13T10:19:46","date_gmt":"2018-03-13T10:19:46","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/en\/?p=31729"},"modified":"2022-06-29T11:23:43","modified_gmt":"2022-06-29T09:23:43","slug":"4-simple-yoga-poses-for-better-sleep","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/en\/4-simple-yoga-poses-for-better-sleep\/","title":{"rendered":"4 simple yoga poses for better sleep"},"content":{"rendered":"

Yoga<\/strong> is a wonderful<\/strong> and versatile<\/strong> practice<\/strong> that strengthens the body<\/strong>, brings focus to the mind<\/strong> and tranquillity to the soul<\/strong>. There are many different types of disciplines<\/strong> that at the core share<\/strong> the same principles<\/strong>, but have different objectives<\/strong> throughout the practice. If you want to energise<\/strong> the body, vinyasa yoga<\/strong> is dynamic<\/strong> and in constant flow<\/strong>, making you feel energetic<\/strong> and powerful<\/strong>. If you want a slower practice<\/strong> that focuses<\/strong> on calming the body<\/strong> and maintaining poses for a long time<\/strong> to strengthen flexibility, yin yoga<\/strong> is what you should be doing.<\/p>\n

Each yoga practice<\/strong> can be designed<\/strong> for a different moment of the day<\/strong> and for a different energetic state<\/strong>. Biologically<\/strong>, our energy levels<\/strong> start decreasing<\/strong> in the afternoon<\/strong>, in order to get ready<\/strong> for the last stretch<\/strong> of the day before we go to sleep<\/strong>. In this case, we should be practicing a yoga routine<\/strong> that focuses<\/strong> on bringing calm to the body<\/strong>, rather than energising it.<\/p>\n

Practicing<\/strong> yoga<\/strong> in the evening<\/strong> can be very beneficial<\/strong> in improving<\/strong> sleep quality<\/strong> and treating disorders<\/strong> such as insomnia<\/strong>, anxiety<\/strong> and depression<\/strong>. It is important<\/strong> to practice<\/strong> a yoga routine<\/strong> that calms<\/strong> the nervous system<\/strong>, activating<\/strong> the parasympathetic nervous system<\/strong> instead, and releases physical tension<\/strong> that has built up throughout the day. This will help counteract stress<\/strong>.<\/p>\n

In the late afternoon<\/strong> or before going to bed<\/strong>, practice<\/strong> these 4 simple yoga poses<\/strong> to shift<\/strong> your body<\/strong> and mind<\/strong> into a calm<\/strong> and relaxing state<\/strong>.<\/p>\n

1. Legs up the wall<\/h3>\n

\"\"<\/p>\n

This pose<\/strong> can be done on your bed<\/strong>, or on the floor lying on a mat<\/strong>. This yoga pose is simple<\/strong>, yet super effective<\/strong> at activating the parasympathetic nervous<\/strong> and the circulatory system<\/strong>, as well as bringing calm<\/strong> and tranquillity to the body<\/strong>. It provides a deep sense<\/strong> of relaxation<\/strong>, especially if you allow your body<\/strong> to completely let go<\/strong> whilst practicing<\/strong> some breathing exercise<\/strong> with the eyes closed. Tip<\/strong>: the point of this exercise is to relax<\/strong> into the posture<\/strong> and not feel<\/strong> that you\u2019re straining your muscles<\/strong>.<\/p>\n

2. Lying butterfly<\/h3>\n

\"\"<\/p>\n

Lay<\/strong> on the bed<\/strong> or on a yoga mat<\/strong> pressing<\/strong> the bottoms<\/strong> of the feet together<\/strong> and allowing the knees<\/strong> to fall<\/strong> to the sides<\/strong>. Relax<\/strong> into this posture<\/strong> with your eyes shut<\/strong> and focusing<\/strong> on your breathing<\/strong>.<\/p>\n

3. Cat-cow pose<\/h3>\n

\"\"<\/p>\n

Practice<\/strong> this pose several times<\/strong> with your hands positioned underneath<\/strong> your shoulders<\/strong> and your knees underneath your hips<\/strong>. Inhale into cow pose<\/strong> and exhale<\/strong> into cat pose<\/strong>. This pose<\/strong> allows<\/strong> the body<\/strong> to get rid of tensions<\/strong> that have built-up throughout the day, improves<\/strong> flexibility<\/strong> and brings<\/strong> a relaxing<\/strong> sensation<\/strong> to the body.<\/p>\n

4. Savasana<\/h3>\n

\"\"<\/p>\n

It is probably the simplest pose in yoga<\/strong> on a physical level, yet requires a lot of mental strength<\/strong> to completely disconnect<\/strong> and embrace the postur<\/strong>e. All you have to do is lay down straight<\/strong> with your arms lying next to your sides<\/strong>. When you\u2019ve done<\/strong> a yoga routine<\/strong> prior, this yoga pose is crucial<\/strong> as it allows your body<\/strong> to reap<\/strong> all the benefits of the practice<\/strong> you\u2019ve done. It has calming<\/strong> and relaxing<\/strong> benefits, perfect<\/strong> for when you\u2019re about to go to sleep<\/strong>.<\/p>\n

 <\/p>\n

With these 4 yoga poses<\/strong>, you\u2019re allowing your body<\/strong> to restore<\/strong> and rejuvenate<\/strong> itself after a long day<\/strong>, and prepare it for bedtime to enjoy a good nights sleep. Give it a try!<\/p>\n

If you suffer<\/strong> from a sleep disorder<\/strong>, the SHA<\/a> Sleep Recovery Programme can help<\/strong> treat<\/strong> the root cause<\/strong> of the disorder and help improve<\/strong> your sleep<\/strong> quality<\/strong> and overall health<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Yoga is a wonderful and versatile practice that strengthens the body, brings focus to the mind and tranquillity to the soul. There are many different types of disciplines that at the core share the same principles, but have different objectives throughout the practice. If you want to energise the body, vinyasa yoga is dynamic and […]<\/p>\n","protected":false},"author":8,"featured_media":31733,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[33],"tags":[],"class_list":["post-31729","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness-relax"],"acf":[],"yoast_head":"\n4 simple yoga poses for better sleep | SHA Magazine<\/title>\n<meta name=\"description\" content=\"If you suffer from a sleep disorder, try these 4 simple yoga poses to restore your body after a long day and enjoy a good nights sleep.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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