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30 DYC Day 26 Bedtime yoga to help you sleep
Seated Forward Fold Paschimottanasana
Bedtime yoga to help you sleep.At bedtime yoga will:- Increases blood flow
- Relaxes the muscles by releasing muscle tension from the workday
- Takes the body out of the “fight-or -flight” stress response (De-stresses you!)
- Yoga poses with deep breathing and meditation help us to practice mindfulness instead of poor late-night habits such as snacking or mindless phone usage
- 2:1 breathing naturally slows the heart rate, lowers blood pressure and induces a deep state of relaxation, making it easier to fall asleep and stay asleep
- Deep, diaphragmatic breathing rids the body of toxins stored in the tissues
Practicing 15 minutes of yoga a day has many health benefits! Especially when you use a relaxing sequence before bed, allowing for your body to unwind and reset.
Paschimottanasana (Seated Forward Bend) is a foundational pose that many people find easy. But extending the top half of the body over the seated lower half helps stretch the entire back of your body to enhance your physical flexibility. Folding inward in this way also brings mental calm.
In addition to calming your mind and relieving stress, this pose stretches your spine, shoulders and hamstrings. This posture also stimulates the liver, kidneys, ovaries and uterus—and can help improve digestion.- Begin in Dandasana (Staff Pose). Press your heels away from your body; press your palms or fingertips into the floor beside your hips.
- Inhale. Keeping your front torso long, exhale and lean forward from your hips. Lengthen the spine fold toward your legs, without rounding your back.
- Walk your hands out along the outside of each leg as far as they will go. If you can reach them, hold the sides of your feet with your hands.
- With each inhalation, lift and lengthen your front torso just slightly; with each exhalation, release a little more fully into the forward bend. If you are holding your feet, bend your elbows out to the sides and lift them away from the floor.
- Stay in the pose from 1 to 3 minutes. To come up, release your feet. Inhale and lift your torso by pulling your tailbone down and into the pelvis.
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1 Reply
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I love doing forward folds before bed. I feel like it helps me sleep better 😌
Well done!
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