المدوّنات و الاخبار

Sleep & Yoga

Yoga is a form of meditative movement that combines attentiveness and focused breathing with physical exercise. It is a practice of physical and mental activities performed to bring mental peace. Not only is it good for the psychological state, but regular practice of yoga can also provide many benefits to your body. 

ويزارد أثليجر [1], shouts out the message that everyone is a vibrant soul, capable of accomplishing everything they set their heart and mind to. That being said, losing sleep not just makes you tired in the morning but it affects your thinking, mental health, and physical health. Practicing yoga can help you relax before you go to bed so you can sleep better. Yoga does not directly affect our sleep. Yoga helps our mind and body settle down and relax, and when our body is relaxed and our mind is free from tension and anxiety, we tend to sleep peacefully.

There are many ways that yoga can help improve the quality of sleep:

  • Mindfulness: This is a practice of judgment-free awareness at the moment. Mindfulness is a common component of many types of yoga. Mindfulness can increase melatonin levels and reduce nighttime sleep disturbances in adults.
  • Breathing awareness and regulation: These are also elements of yoga. Deep breathing is a relaxation technique that can induce sleep.
  • Regular exercise: Frequent movement is an important element of sleep hygiene. Moderate exercise several times a week can improve overall sleep.
  • Weight loss: While weight loss may not be the primary goal, losing weight can have positive effects on sleep. Weight loss can reduce or eliminate a variety of sleep problems, such as sleep apnea.

Let’s explore a few restorative yoga poses to relieve tension and stress at the end of the day. The more that you practice these poses regularly, the more likely you can get a good night’s rest.

  • Wide-Knee Child’s Pose:

This resting pose provides a sense of calm and stability. Be cautious if you have hip or knee injuries.

  • Kneel on the floor and bring your big toes together.
  • Separate your knees, as wide as the edges of the mat.
  • Exhale and sink your torso onto your thighs.
  • Let your hands relax alongside your torso, so your arms are pointed to the back of the room, palms facing up. This should release shoulder tension by widening your shoulder blades away from each other.
  • If you want a more active pose, reach your hands forward, palms down on the mat.
  • Keep your forehead on the ground. Roll your head to each side gently. This releases tension in your brow.
  • Take slow and steady breaths, in and out through your nose.
  • Reclining Bound Angle:

This pose eases tension in your hips and groin area. Be cautious if you have knee, hip or groin injuries.

  • Lie down on the mat.
  • Bend your knees, and place your feet on the floor, close to your tailbone.
  • Bring the soles of your feet together and allow your knees to relax away from each other while placing blocks or firm cushions underneath your knees on each side to support your hips.
  • If you have tight hips, you can adjust your feet so that they are further away from your tailbone or add more blocks or cushions under your knees for additional height.
  • Relax your arms on the floor about 45 degrees away from your torso, palms facing the ceiling.
  • Do not press down on your knees to create additional tension. Gravity is already doing the work.
  • You should feel a gentle stretch in your hips and groin, but it should not be painful.
  • Legs Up The Wall Pose:

At the end of the day, especially if your job involves staying on your feet, your feet and ankles can get swollen and tired. This simple pose helps recirculates your blood flow. 

  • Find an empty space on your wall and place your mat perpendicular to the wall.
  • Sit down on the mat and bring your left or right side to the wall as close as possible, so your side body meets the wall.
  • Lie back onto the mat, and gently place your legs up against the wall.
  • Relax your arms by your sides.
  • Corpse Pose:

The corpse pose is the traditional final resting pose of yoga practice. You can let your breath return to normal in this pose.

  • Lie back on the mat.
  • Hug your knees in towards your chest tightly and take a deep inhale.
  • Exhale and stretch your legs out away from you while keeping your tailbone grounded on the mat.
  • Your feet should be hip-width apart and relaxed away from each other, toward the edges of the mat.
  • Let your lower back soften and relax. You should not feel any pain or tightness in your lower back.
  • Relax your arms at your sides, palms facing upward.
  • Check to make sure your shoulders are not hunched, and, if so, relax your shoulders away from your ears.
  • Optional: Place a folded towel over your eyes to block out any light.

All of these poses necessitate the use of a high-impact pair of leggings. Perform these poses in Wizard Women Impact Seamless High Waist Leggings [2]. Also, pair it with Wizard Women Impact Seamless Charm Crop Top [3] for a stylish yet comfortable look.

Yoga proves helpful in many parts of life since it improves our general health and allows us to achieve a better and more relaxing mind. Indulge in yoga practice to relieve physical and emotional tension and unleash your inner magic.

References:

  1. https://www.wizardathleisure.com/  Welcome to the world of Wizard Athleisure. We are an ethical active-wear and lifestyle brand with a focus on technology, sustainability, and empowering our diverse audience.
  2. https://www.wizardathleisure.com/collections/leggings
  3. https://www.wizardathleisure.com/collections/crop-tops
  4. Marlynn Wei, MD, JD, https://www.health.harvard.edu/blog/8753-201512048753
  5. https://www.webmd.com/balance/what-to-know-yoga-better-sleep

Poovamma C K

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