When people think of yoga, they often think of stimulating sun salutations and challenging poses that will make your heart beat faster. But for many reasons, yoga is actually fantastic for relieving and relieving stress after a busy day. The reason is that a bedtime yoga routine relaxes not only your body but your mind as well. With a focus on helping you stay in the present moment and practices that encourage deep, restful breathing, physical awareness, and other important things that will help you develop good sleep practices. Practicing yoga before bed can provide various benefits that will refresh your body, mind and spirit.
Evening yoga benefits
There are six main reasons to practice asana and pranayama for 15-60 minutes before going to bed. With a dedicated and regular practice, you can experience one or more of the following benefits. You will see more benefits in your life as you extend and deepen your evening practice.
1. Reduces anxiety and worry
Yoga offers many tools that you can use to reduce stress, worry, and anxiety. When you incorporate deep breathing and meditation into your nightly yoga practice, you will be encouraged to relax and sleep through the night, no matter how stressful your daily routine is. There are various calming and calming yoga breathing exercises that you can use to relax before bed. If you wake up to racing thoughts or fears, you can practice a pranayama or two in your bed to help you fall asleep again.
2. Helps build a bedtime routine
Good sleep hygiene is essential for a good night’s sleep. Sleep hygiene requires good habits and a nightly routine that encourages sleep and deep rest. A session of calming postures and slow, deep breathing at the end of your day sends a signal to your body that it is time to relax for the night, which will help you fall asleep more easily. For the best results, you can switch straight from your yoga mat to your bed.
3. Improves blood circulation
Slow, deep stretching and mindful breathing before bed will improve blood circulation, lower blood pressure, prevent blood clots, and balance your energy levels. Healthy blood circulation also strengthens the immune system, detoxifies the body and promotes cell regeneration. Good circulation of prana, blood, and body fluids is beneficial to your overall health, which in turn improves sleep.
4. Promotes weight loss
We know that daily exercise will help you lose weight and maintain a healthy body type. Practicing strengthening the yoga posture will boost your metabolism and encourage burning more calories while you sleep. A healthy weight will reduce heartburn and digestive problems, and improve heart health, which will help you sleep better. If you are using a more active exercise to lose weight, it is best to end with a longer shavasana pose and meditation to encourage relaxation before bed.
5. Relieves sore muscles and joint pain
Slow, deep stretching before bed relieves muscle tension, joint pain, and nighttime pain. Many people experience physical pain after a busy day at work, especially those who work on their feet or spend a lot of time at their desks. When your body feels painful and uncomfortable, it will be difficult to fall asleep. Gentle yoga poses are one of the best ways to reduce pain and tension and allow you to sleep soundly. If you wake up from body pain, you may even be able to practice a pose or two in your bed to relieve the discomfort.
6. Reduces insomnia
With all of the emphasis on relaxation and mindfulness, it is easy to see how a regular yoga routine will help you develop restful habits that will enable you to sleep and sleep regularly. A deep, restful sleep improves your health and overall quality of life thanks to good circulation and good sleep habits of normal routine. A yogic lifestyle and regular meditation will further help reduce insomnia and improve sleep.
Best poses before bed
Just as there are certain yoga poses that work best for boosting your energy levels in the morning, there are some that naturally serve to relax your body and mind, which makes them perfect for bedtime yoga. Relaxing postures like forward bend, restful poses, and poses that help you breathe deeply are best.
Not only will the yoga poses below increase your chances of getting that recommended eight hours of sleep, but they will also help you fall asleep faster, sleep deeper, and wake up more rested than ever before.
Since these poses are the most effective asanas for promoting peaceful, deep sleep, they should be held for a few minutes with slow, deep breathing. It is recommended that you practice additional poses from our list of Yoga Poses for Insomnia. You can practice other active asanas, but be sure to minimize any energizing poses and place them at the beginning of your sequence.
Playing soft music and using soothing essential oils will further stimulate you to relax. Take time to meditate before or after evening workouts to promote restful sleep and peace of mind throughout the night. Regular yoga practice is the best way to get all of these great benefits of yoga and improve the quality of your sleep.
Nightly yoga cons
There aren’t many concerns about practicing yoga before bed as long as you practice safely and mindfully. If certain yoga poses stimulate your mind or body too much and interfere with your quality of sleep, minimize or avoid these asanas altogether, or practice yoga earlier in the evening. Adding extra time for meditation and calming breathing techniques should help offset the stimulating effects of your evening yoga practice.
Breathing, stretching, and relaxing yoga at night has many wonderful benefits – most importantly, yoga helps you relieve stress and relax after a long, busy day. A few minutes of yoga is one of the best things to prepare your mind and body for a good night’s sleep.