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10 Minute Yoga Routine for Improved Sleep

Level up your relaxation

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Are you struggling to get a good night’s sleep? Do you find yourself tossing and turning for hours on end, unable to relax your mind and body? You’re not alone. According to the National Sleep Foundation, about 30% of adults suffer from some form of insomnia. Luckily, there are simple yet effective ways to improve your sleep quality, and one of them is practicing yoga.

In this article, we’ll walk you through a 10-minute yoga routine that can help you fall asleep faster, stay asleep longer, and wake up feeling refreshed and energized. Whether you’re a beginner or an experienced yogi, this routine is easy to follow and requires no equipment. So roll out your mat, dim the lights, and let’s get started!

Woman doing yoga on rock

Introduction to Yoga and Sleep

Before we dive into the routine, let’s take a moment to understand the connection between yoga and sleep. Yoga is a mind-body practice that combines physical postures, breathing techniques, and meditation to promote relaxation, reduce stress, and improve overall well-being. When practiced regularly, yoga can have a profound impact on your sleep quality by calming your nervous system, releasing tension in your muscles, and quieting your mind.

Setting the Scene

Before you begin the routine, create a relaxing environment that will help you unwind and get into the right mindset. Here are some tips:

  • Find a quiet and comfortable space where you won’t be disturbed.
  • Dim the lights or use candles to create a soothing ambiance.
  • Play soft music or nature sounds to enhance relaxation.
  • Use props such as blankets, bolsters, or pillows to support your body.
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The 10-Minute Yoga Routine

This 10-minute routine consists of four yoga poses that can be practiced in sequence or individually. Hold each pose for 2-3 minutes or longer if you prefer.

1. Child’s Pose (Balasana)

Child’s Pose is a gentle and restorative pose that helps release tension in your back, hips, and thighs, and calms your mind.

  • Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips.
  • Lower your hips back towards your heels and stretch your arms forward, resting your forehead on the mat.
  • Close your eyes and breathe deeply into your belly, feeling the stretch in your spine and hips.
  • Hold for 2-3 minutes or longer, then slowly come up to a seated position.

2. Legs Up the Wall Pose (Viparita Karani)

Legs Up the Wall Pose is a restorative inversion that helps increase blood flow to your brain and relax your nervous system.

  • Sit with your left side against a wall, with your knees bent and your feet on the floor.
  • Lie back and swing your legs up the wall, with your buttocks close to the wall.
  • Relax your arms by your sides or place your hands on your belly.
  • Close your eyes and breathe deeply, feeling the stretch in your hamstrings and the soothing sensation in your body.
  • Hold for 2-3 minutes or longer, then slowly come down and repeat on the other side.
Close up shot of a person meditating

3. Supine Spinal Twist (Supta Matsyendrasana)

Supine Spinal Twist is a gentle twist that helps release tension in your back and hips, and improve digestion.

  • Lie on your back with your knees bent and your feet on the floor.
  • Extend your arms out to the sides, palms facing down.
  • Slowly lower both knees to the right, keeping your shoulders and arms on the floor.
  • Turn your head to the left and breathe deeply into your belly, feeling the twist in your spine.
  • Hold for 2-3 minutes or longer, then slowly bring your knees back to center and repeat on the other side.

4. Corpse Pose (Savasana)

Corpse Pose is a final relaxation pose that helps integrate the benefits of the previous poses and prepare your body and mind for sleep.

  • Lie on your back with your legs extended and your arms by your sides.
  • Close your eyes and breathe naturally, letting go of any tension or thoughts.
  • Scan your body from head to toe, consciously relaxing each part.
  • Imagine a wave of relaxation spreading through your body, from your head to your toes.
  • Stay in this pose for as long as you like, allowing yourself to drift off to sleep if you feel tired.
Woman meditating in the outdoors

Conclusion

Congratulations, you’ve completed the 10-minute yoga routine for improved sleep! By practicing these simple yet effective yoga poses, you can create a peaceful and relaxing bedtime routine that will help you sleep better and wake up feeling rejuvenated. Remember to listen to your body and adjust the poses as needed, and to practice regularly for best results. Sweet dreams!

FAQs

  1. Can I do this yoga routine in bed?
  • Yes, you can do these poses in bed or on a yoga mat, whichever you prefer.
  1. Do I need any equipment to do this routine?
  • No, you don’t need any equipment. However, you may find props such as blankets or pillows helpful for support and comfort.
  1. Is it okay to fall asleep during the routine?
  • Yes, it’s perfectly okay to fall asleep during Savasana or any other pose. In fact, falling asleep is a sign that your body and mind are relaxing and releasing tension.
  1. Can I do this routine during the day?
  • Yes, you can do this routine anytime you need to relax and unwind, not just at bedtime.
  1. How often should I practice this routine?
  • You can practice this routine as often as you like, ideally daily or before bedtime for maximum benefits.

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