Yoga has been around for literally hundreds of years, even though it’s considered trendy. It’s popular for strengthening, lengthening, and stretching tight muscles and it’s not surprising that many turn to yoga to improve their sleep. Whether you are new to the practice or haven’t yet considered how yoga can impact your sleep, here is where to start.
Start safely
It’s true that yoga has been associated with relaxation and the carefree Yogi, but the truth is that any exercise can be dangerous without the right amount of care. You want to ensure that you are starting your journey towards a better sleep safely, so consider signing up for a Melbourne yoga class so that you can understand the fundamentals and get a feel for what your body can and cannot do. You may even be able to tell the instructor while you’re there about your issues with sleep, and they might be able to tailor a practice that is geared towards that goal.
Poses for sleep
All forms of yoga will assist in relaxing you, but there are some that are really helpful in improving your sleep. The best place to start your sleep improvement is with these five yoga poses:
- Corpse Pose
- ‘Legs Up The Wall’ Pose
- Plow Pose
- Child’s Pose
- Forward Bending Pose
You will also want to incorporate other poses in your practice to prevent boredom and increase your benefits. Each pose will bring its own challenge, but commit with poses that contribute to rest. Yin Yoga is a great place to start, as the poses are held for five minutes, giving you the time to really sink into a pose.
Create an environment of relaxation
It would be a tad difficult to do your yoga session under fluorescent lights in the middle of a busy household and expect great results. Instead, create a relaxing environment that will signal sleep and restoration for your mind and body, as so much about quality sleep is routine. Soft lighting is key for this space, as well as an ideal temperature and enough comfort that you can just enjoy a quiet moment after your practice. This is why many people join yoga studios, as they can’t always create this sort of sanctuary at home.
Setting an intention
Yoga is more than just poses and stretching. It is also about accepting the world as it is and setting intentions for the present and future. Don’t rob yourself of these great moments of reflection and set an intention that will steer you towards a positive week and a commitment to quality sleep. If your sleep is also being impacted by stress or any bad habits, these intentions might be another missing ingredient.
Equipment for yoga
Yoga equipment is not always necessary, but it can make a real difference. A bolster can be a really nice way to end your practice, placed either under your head or under your knees. A quality mat is also going to make your yoga a lot more comfortable and support your joints appropriately. Blocks are great tools for yoga too, but maybe leave them out of your pre-bed session as they are typically used for tougher poses, and you want to be making this session soft, supported, and winding you down.
Better sleep comes from sticking to a routine and surrendering to a restful evening. We hope you consider these points and put your rest first through mindful yoga practice each day. We would love to hear what has worked and how your yoga practice has developed once you have more rest and recovery on board!
