Yoga to rest: postures (and other tips) to help you sleep better

YogaPerforming this practice late in the day can be very beneficial to facilitate sleep and release the tensions of the day

By Ana Gandara

Yoga is one of the practices that has the most benefits at different levels. Yes, it is a physical exercise, which can be more or less demanding depending on the type that we do, but it also has many benefits in terms of mental well-being due to its close relationship with meditation. For this reason, in addition to various body goals such as toning muscles, working the abdomen or improving balance, yoga can be a very good idea to promote sleep and improve night's rest.

What are the advantages of practicing yoga before bed?

"Practicing gentle yoga before bed is very beneficial, since conscious movement facilitates a meditative state that favors presence, as well as the activation of the parasympathetic system, related to the sleep system," confirms Jordi Canela, co-founder of YogaOne studios , who adds that, in addition, it is also positive to promote the secretion of serotonin and melatonin that facilitate sleep. Also, especially if we have a very busy daily rhythm, it will help us to disconnect in this aspect, because "especially by stretching the muscles, it makes it easier to release the physical tensions accumulated during the day and thus release, in large part, the stress of everyday life”, says the expert. Finally, Cinnamon also points out that it will stimulate a state of mental and emotional calm, with which rest will be deeper and more restful.

How long should night practice be?

According to the specialist, the ideal would be an hour or an hour and a half, at dawn, at dusk or -ideally- both. But if you don't have that time, "it can be adjusted to a practice of half an hour or 45 minutes, combining different asana techniques or physical postures, pranayama or breathing exercises, and concentration or meditation techniques, applied consciously, according to your daily needs”, he adds.

What would be the ideal moment?

As we mentioned in the previous point, around sunset would be the ideal time, not just before going to sleep, but "between 6:00 p.m. and 8:00 p.m., leaving a natural space for reading and quietly preparing for rest", comments Jordi Canela. In addition, he highlights that "the idea is to evolve throughout the day, not just when we are on the mat", since the practice of yoga focuses on the development of four main capacities: "Conscious action, equivalent in this case to physical practice and review of your day; the devotional state, which can be worked through prayer, states of gratitude, music that transmits joy and awareness; wisdom, which can be promoted by reading lofty texts; and presence, through the meditative state”. And yes, the ideal would be to touch these four points in that practice before the break.

By Carmen Lanchares

How to enhance (more) relaxation before bed?

The YogaOne expert recalls that healthy living, regular exercise, conscious breathing, a balanced diet and trying to maintain regular sleep schedules also play an essential role when it comes to truly resting. Likewise, "at bedtime, ideally we should leave the technology and adapt the home for rest," he recommends. Regarding the following yoga exercises, although they will help us from the beginning, Jordi Canela does point out that "they require between three and four weeks of practice for the body to assimilate them and achieve their benefits: a deep and restful sleep". As with everything, consistency is key.

Yoga poses for better sleep

As a preparation to enter the postures or asanas that will help us improve the quality of our sleep, the expert recommends two previous exercises. First, “we stretch on a mat, bring our knees to our chest and hug them. First one leg and then the other, in this way, we facilitate the release of tension in the lower back (traumas from day to day, others related to the past...), thus obtaining a liberating effect, while strengthening the groin", he points out. . Afterwards, he recommends performing a gentle torsion stretched out on the floor to give mobility to the spine and cervicals. And now, we begin.

“It facilitates the strength of the back and the opening of the front part, which helps to compensate for the effect of gravity and prevent us from curving forward. At the same time, it is an opening of the hips that facilitates the fluidity of movements in our actions and an opening of the heart, developing affection for others”, explains the expert. In addition, this asana can be combined with Matsyasana or the position of the fish, with which we will obtain "a deep effect in the throat and in the neck, facilitating communication and opening what is known as the mouth of God, which is the center receptor of energy that is distributed throughout the body”.

"With the arms stretched above the head, this posture relaxes the chest and hips, and opens what are known as minor chakras," says Jordi Canela. Consequently, it will bring us "a deep relaxation, facilitating an awareness of openness and developing an intelligence of the favorable environment."

A simple posture suitable for all audiences, which, as the YogaOne expert explains, "is used very often because it has a very positive effect as a counterposture and serves to realign the back and restore symmetry to the body." Following this, we can perform Vrksasana (or tree posture, standing, with arms raised and one foot resting on the leg), another easy figure to perform, in which "the foot that is resting on the ground symbolizes the roots of the tree that unite it to the earth, and the arms symbolize the branches that grow upwards”.

A very popular asana and, as confirmed by the expert, suitable for all levels, which "helps us relax the lower back and shoulders, which is always important, but it is much more so when this area of ​​the body is loaded. Balasana also helps to reconnect with your breath and prepares us for relaxation.” In this same line of continuing towards the final posture that will encourage rest, we can continue with Padmasana (or lotus position), the famous figure of meditation sitting cross-legged that, as Canela warns, "should be stable and comfortable" .

Savasana (or Corpse Pose)

We end with this simple but highly beneficial figure as it "relaxes and rejuvenates the mind and body, helps lower blood pressure and is said to reduce fatigue, insomnia, headaches, anxiety and depression." Perfect for sleeping soundly.

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