10-Minute Bedtime Yoga Ritual
I would watch the clock go by as the night dragged on due to my failure to fall asleep and remain on the same. All that has changed as I found out about bedtime yoga. What began as an act of desperation to calm my overthinking mind, has become my biggest weapon in getting into a deep, restful sleep.
It is confirmed by the research as I’ve directly gone through it a national survey was conducted in which more than 55 percent of yoga practitioners have reported that they sleep better and 85 percent have stated that yoga helps to alleviate their stress . Today, in the article, I will be telling you the very bedtime yoga practice that has changed my relationship with sleep and integrates both scientific evidence and steps to implement at the very same night.
The Reason Why Bedtime Yoga Became My Non-Negotiable Nighttime Practice.
Prior to the introduction of yoga to my nighttime-routine, I had never been quite aware of the amount of physical stress and psychological noise that I was taking to bed with me. The advantages of bedtime yoga are much more than mere relaxation, as they not only work on the body, but also the mind in a holistic approach to sleep.
The science that made me give it a shot: There are numerous studies proving what I have experienced myself- yoga really does a great job in enhancing sleep quality and alleviating symptoms of insomnia. A similar study on older adults revealed that yoga could be used as a natural substitute to pharmaceutical sleep aids, and it enhanced quality and overall quality of life through better sleep quality.
The physiological explanation is hard to ignore: yoga can calm the nervous system and lower cortisol (the hormone of stress), after which your body does not work in sympathetic (fight-or-flight) mode, but in parasympathetic (rest-and-digest) mode, which is perfect to fall asleep and remain in it.
These four are the reasons that make me go back to my mat night after night:
It relieves insomnia: Since I established a regular sleep routine, I fall asleep more easily, sleep longer, and return to sleep more easily when I do wake up at night.
It has made my sleeping life much better: A mixture of light physical exercise and mindfulness of breathing has been more effective than any sleep supplement I have ever used.
It can help you unwind after a busy day: Bedtime yoga switches on a state known as the relaxation response the complete opposite of the fight-or-flight response–it lowers blood pressure and decreases cortisol levels in the bloodstream.
It made me more mind-body conscious: This practice has enabled me to notice that I am tensioned somewhere in my body and that my thoughts are literally displayed physically, so I can unleash them before sleep.
Introduction Bedtime Yoga: My approach to Bedtime Yoga.
I used to think that all of yoga would work in sleep preparation when I first started. I have since then learned that depending on the form of yoga and how you go about practicing it all depends.
Select less vigor yoga: I prefer more restorative yoga, including yin yoga, restorative yoga, or gentle hatha yoga. These types of styles emphasize on slow, and controlled motions, deep breaths, and long stretches that promote deep relaxation as opposed to stimulation.
Do not do these: I have tried and tested and found that back bends, vigorous vinyasa flows as well as difficult inversions make the body more energized than not. Such poses as upward bow (wheel pose) or handstands are the strict elements of my morning practice.
Timing it correctly: I do my bedtime yoga session at 10-30 minutes before I go to bed. This provides my body and mind with sufficient time to relax without the relaxation effects fading off before I fall asleep.
Set the proper mood: Before cooking, I turn on few lights, occasionally light a candle or an essential oil diffuser, and ensure that the room is not noisy. This sends a signal to my brain that it is time to start going into sleep.
My 10-Minute Bedtime Yoga Routine in order to sleep better.
This is the sequence that I am practicing almost every night. It is meant to loosen the body muscles and relax the nerves. A few props are required such as a yoga mat, a pillow or cushion, and possibly a blanket and yoga blocks. Do not forget to take the time and inhale deeply.
Table: Detailed Premise of My 10-Minute Bedtime Yoga Practice.
| Pose Name | Duration | Primary Benefit |
|---|---|---|
| Mountain Pose | 3-5 breaths | Centers the mind and improves posture |
| Ruler Stretch | 3-5 breaths | Enhances breathing capacity |
| Side Bend | 3-5 breaths per side | Releases tension in torso |
| Cat-Cow | 5-10 flows | Increases spinal flexibility |
| Ragdoll | 3-5 breaths | Relieves shoulder tension |
| Staff Pose | 3-5 breaths | Calms the nervous system |
| Legs-Up-The-Wall | 3-5 minutes | Improves circulation and relaxes the body |
| Reclining Bound Angle | 3-5 minutes | Eases hip and groin tension |
| Reclining Twist | 5-10 breaths per side | Releases spinal tension |
| Corpse Pose | 5+ minutes | Promotes complete physical and mental relaxation |
The Routine Breakdown
Mountain Pose (Tadasana)
I maintain a straight posture with a slight distance between the feet, with an equal distribution. My spine remains straight and my shoulders are free and relaxed. I wait at least three to five deep breaths and feel rooted and alive. This basic posture leads me to the present and out of the stresses of the day.
Ruler Stretch
I then gradually reach my arms over my head in the form of the mountain pose until the palms come together towards the ceiling to give me some space in my spine. I hold for three deep breaths. This extension provides me with increased length to allow the lungs to move efficiently to increase my breathing capacity.
Side Bend
I would lean right with my arms straight up in the ruler stretch position and hold it three times. The fourth breath I put my right hand on my right hip to assist in deeper stretch and I hold the position of the fourth breath. I go back to the center and repeat on left hand side. This movement removes tension in my torso and increases my breathing capacity.
Cat-Cow (Marjaryasana-Bitilasana)
I get on my hands and knees with my wrists lower than shoulders and knees lower than hips. On inhaling, I gradually tap out my belly to the floor, pulling my chest to Cow Pose. I round my back to the ceiling on exhaling into Cat Pose. I coordinate my movement and my breath and repeat 5-10 times. This circulation results in more spinal flexibility and a circulation flowing in my back.
Ragdoll
In a standing posture, I relax my arms and release them of the cat-curls, and hang them down to the floor as I bend more at the waist with a slight knee flexion. I hold for 2-3 deep breaths. This is a posture that takes advantage of gravity to stretch the tension out of my shoulders- I am not attempting to touch my toes, merely letting it all fall.
Staff Pose (Dandasana)
I am sitting on the floor with straight back and legs facing forward, in the form of an L. When this proves difficult to my lower back, I sit on a pillow or folded blanket. I hold for 2-3 deep breaths. This is a basic seated position which initiates the relaxation process.
Legs-Up-The-Wall (Viparita Karani)
I place myself close to a wall and lie down on my back leg raising my legs up the wall. I place my arms near to my side. I spend 3-5 minutes here, on my breathing. This miraculous inversion assists in emptying my legs, enhances the circulation and my body is less frenzied as I fall asleep.
Reclining Bound Angle (Supta Baddha Konasana)
On my back I fold up my knees, and having the soles of my feet close, I cause them to drop outwards. I support my joints with blocks or cushions, my knees and rest my arms at 45-degree angles to my torso with the palms facing upwards. I maintain, 3-5 minutes experiencing a slight release in the hips without straining the stretch.
Reclining Twist
I lay on my back with a bent knee with both legs falling equally gently to the left side as I turned to the right. I may remain or, in a greater extent, lean my left foot on my right knee. I breathe in 5-10 times and then repeat on the other hand. This has been a twist, and is a relief to my spine.
Corpse Pose (Savasana)
I am lying on my back with feet a bit wider than hip distance and with arms loose and not touching my body making palms up. I shut my eyes, and consciously take a holiday with all my muscles, and grant myself the licence to surrender whole-heartedly. I stand there at least 5 minutes to make the advantages of my practice fully assimilate. I sometimes even do this pose in bed and fall to sleep.
Common Bedtime Yoga Questions Answers.
Q: What kind of yoga to do before bed?
A: According to my personal experience and the advice of experts, yin yoga, restorative yoga, or gentle hatha yoga are the best types of yoga to practice before bed. The styles are centered on slow, slow-controllable motions, deep breathing and stretches that induce relaxation and not vigor. I do not engage in more vigorous yoga such vinyasa, power or hot yoga in the evening.
Q: What time of the day should I do yoga before going to sleep?
A: I have discovered the sweet spot to be just before you are going to sleep . Provided I drill too early, there is a possibility that I might end up being hyped up again by daily life pressures. I usually begin my routine 10-30 min before I desire to sleep.
Q: Are there yoga poses that I must not do before going to bed?
A: Definitely. I do not do backbends, difficult inversions, and hard flows because these are often energizing but not soothing. Wheel pose (urdhva dhanurasana) or handstands (adho mukha vrksasana) both are poses that are stimulating to the nervous system when I need to calm down.
Q: What is better to do yoga in the morning or in the evening?
A: They are both advantageous, but each to a different end. Morning yoga is great to increase my metabolic rate and alertness throughout the day, and an evening yoga session is specially created to support me in relaxation and sleep. Given that my objective is improved sleep, the evening practice has been life altering.
Q: Bedtime yoga, can it be used to manage anxiety?
A: Absolutely. The relaxation response of the body is triggered by the deep breathing methods, which counter the stress and anxiety in a direct manner. Yoga has been one of my best natural anxiety relievers since I started practicing the poses that focus on the grounding and stability of my restless mind.
My Last Word on How to Make Bedtime Yoga Work.
At the time when I undertook this experience, I made up my mind to do bedtime yoga every three weeks and then review the outcomes. My improvement in sleep quality has been impressive. Studies indicate that a few weeks may be necessary to achieve noticeable change; hence, perseverance is the foremost thing.
The best thing about this practice is that it is easily accessible, as it does not require any specialized equipment or a large amount of yoga experience. On my busiest days, I am able to fit a scaled down version of this routine. This physical release and mental quieting effect has not only enhanced my sleep but also the general ability to cope with stresses of the day.