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Health Desk, New Delhi. A good and deep sleep is essential for ‘repairing’ the body. Mental and physical fatigue throughout the day often causes our muscles to stiffen, causing us to spend the night tossing and turning. According to health experts, light yoga done before sleeping at night calms the nervous system and takes the body into recovery mode. The main objective of night yoga is not to sweat, but to relax the body. Let us know those 8 easy yoga asanas which should be a part of your ‘bedtime routine’.
Why is it important to do yoga at night?
During sleep our body repairs tissues and stores energy. If there is tension in the body, this process gets disrupted. Stretching before sleeping improves blood circulation and provides relief from joint pain. This not only makes the body flexible but also provides mental peace.
1. Balasana (Child’s Pose): Give rest to the back and hips
This asana reduces pressure on the spinal cord and gives mental peace.
How to do: Sit on your knees, lean back, sit on your heels and while leaning forward, rest your forehead on the ground.
Benefit: It relaxes the body by reducing the tension in the hips and thighs.
2. Paschimottanasana (Seated Forward Bend): Magic stretch for the entire back
This is the best stretch for back stiffness caused by sitting all day.
How to do: Sit with your legs straight and slowly lean forward and touch your toes.
Benefit: It increases the flexibility of the spine and calms the nervous system.
3. Supta Matsyendrasana (Supine Twist): Relief from spinal tension
This asana increases the mobility of the spine and is also helpful in digestion.
How to do: Lying on your back, bend one knee and move it to the other side of the body, while keeping your shoulders close to the ground.
4. Pawanmuktasana (Knees-to-Chest Pose): Relieves stomach problems and heaviness.
This asana reduces the pressure in the lower abdomen and gives relief in bloating (gas).
How to do: Lying on the back, bring both the knees near the chest and hold them with hands and give light pressure.
5. Supta Baddha Konasana (Reclining Butterfly Pose): Eliminates stiffness of hips.
This asana is a boon for those who sit for hours.
How to do: While lying down, bring both your soles together and let your knees fall outwards.
Benefit: It opens the ‘hip flexors’ of the hips and gives deep peace.
6. Viparita Karani (Legs Up the Wall): Removes swelling and fatigue of legs.
This is the most comfortable pose for tired legs.
How to do: Lean on the wall with your legs straight up and extend your arms to the sides.
Benefit: It increases blood flow towards the heart and reduces swelling in the legs.
7. Marjari Asana (Cat-Cow Pose): Flexibility in the spine
By doing this very slowly, it provides relief to every vertebra of the spine.
How to do: Make a ‘table’ like posture on your knees and hands and arch and round your back with your breath.
8. Shavasana (Corpse Pose): Complete completion of the practice
This final pose signals the body that it is time for rest and recovery.
How to do: Lie straight, leave the body loose and concentrate only on your breathing.
Keep these things in mind while doing yoga at night
Light meal: Do not exercise immediately after a heavy meal, keep a gap of at least 2-3 hours.
Calm atmosphere: Practice in dim light and wearing comfortable clothes.
slow speed: Do not make any posture suddenly, do the movements slowly with full awareness.