Those nights when overthinking hits your brain, or when you stay in your bed, wondering why aren't you falling asleep or can't have a sound sleep. You have been there before? You might be begging and tired for rest, however, your brain just won't cooperate. This can be frustrating. What if I would say that stretching and yoga breathing techniques can help you get better sleep at night. I know! Follow these yoga exercises and breathing techniques to help facilitate sound sleep.
Bedtime Stretches & Breathing Techniques
#1. Butterfly Pose (Baddha Konasana)
Butterfly pose, also known as Baddha Konasana is an important posture for beginners. This is also a good stretch pose for groins, inner thighs, and knees. It does not only help improve your gut health but also assists in soothing your stress hormones, leading to a sound sleep.
How To Practice
- Flex your knees and join the soles of both your feet together while keeping your knees in opposite directions.
- Pull your feet in as close as possible.
- Press the outer side of your feet together strongly.
- Keep your spine straight and shoulder blades backward.
- Now begin flapping both your knees like the butterfly wings. Increase the speed gradually while breathing smoothly.
#2. Butterfly Forward Bend (Baddha Konasana Uttanasana)
Baddha Konasana Uttanasana, also known as butterfly forward bend assists in boosting energy level in your body. This helps stretch your back muscles while reducing tension.
How To Practice
- Start with the butterfly pose.
- Join both soles of your feet to each other while keeping your knees in opposite directions. Hold it with your palms.
- Exhale, start bending forward. Begin the flex with your hips and then your upper body.
- Try to touch your nose to the soles of your feet. Bring your hands forward to reach the ground. Stretch your muscles and crawl forward in the same.
- Hold the same pose for 30 -40 seconds.
- Relax and return to the butterfly pose.
#3. Bridge Pose (Setubandhana)
Also known as setubandasana, it does not only help stretch and flex your chest, neck, back, and spine but also assists in reducing tension and stress. Practicing this pose before going to bed can calm your mind and body, resulting in sound sleep.
How To Practice
- Begin the pose by lying on the ground or mat.
- Flex the knees and keep the feet wide apart. Place your ankles and knees in line.
- Keep your arms nearby your upper body, and palm touching the mat or floor.
- Breath in, begin elevating your upper body, try to reach your chin with the chest without forcing it downward. Put the bottom steady and thighs leveling the ground and each other.
- Breath profoundly yet mindfully.
- Hold the same posture for 20 - 30 seconds. Exhale, rest and return to the lying posture.
#4. Leg Up The Wall Pose (Viparita Karani)
Viparita Karani is a Sanskrit word that means restorative yoga pose. It is one of the popular yoga poses that help relax your stress hormones. It helps calm and soothes your body while reducing anxiety and tension.
How To Practice
- Rest your back on the mat with your legs and feet together parallel to each other.
- Keep your hands and arms near to your body and palms touching the ground.
- Lift both legs, holding them in a line at around 90 degrees.
- Lean your body on the wall during the practice for added ease while keeping your spine straight on the ground or mat.
- Place the hips against the wall or at a slight distance while legs reaching the wall.
- Hold the same position for at least 20 minutes.
#5. 4-7-8 Breathing
4-7-8 is a slightly more advanced breathing method to help control your breathing activity. It might not be the most suited technique if you're not comfortable holding your breath, however, this is usually believed convenient and safe.
How To Practice
- Keep your mouth closed while inhaling profoundly throughout the nose for 4 seconds.
- Hold the breath till the count of 7.
- Breath out from your mouth till the count of 8 in your mind while making a whooshing sound.
- Repeat the same breathing technique 4 to 8 times.
In A Nutshell
No matter what breathing or stretching technique you opt for, this is obvious that performing these practices can help you relax, sleep and breath more profoundly and mindfully. Access yoga routine from our Yoga Corner on Wellness TV with The Wellness Corner. If you think you're suffering from insomnia, consult with a verified doctor and personal dietitian to improve your quality of life.