If you practice yoga regularly, you already understand the incredible health benefits associated with each of the postures. The practice of yoga originated more than 5,000 years ago in Northern India and is globally popular for overall health and happiness. It’s a wonderful supplement to any exercise regimen and an activity individuals can do late into life. Yoga has many benefits from easing arthritis symptoms to improving heart health and prompting weight loss. There are various poses which are geared to induce sleep and enhance its quality. Even if you’re a beginner, and never practiced before, the postures are very easy and you’ll be a pro in no time. A good night’s sleep is only a few yoga poses away.
Make sure to consult your doctor before beginning any new exercise regimen. I also consulted with my puppy, Popeye, who is assisting me through my practice…
Balasana (Child’s Pose)
Do not do this pose if you have back, hip, knee or shoulder injury.
Balasana benefits beyond inducing sleep include: calms the mind, relieves stress, gently stretches the hips, spine, thighs, and ankles, and relieves lower back pain.
Sitting on your heels, touch your big toes together.
Separate your knees until they’re about shoulder-width apart.
Bend over until your torso is in between your thighs.
Bring your arms out in front of you and to a position that is most comfortable. You can bring your hands into a prayer or keep them planted on the floor.
Breathe in deeply, in through your nose and out through mouth, for 1 minute (or as long as it’s comfortable for you).
Slowly bring your arms back to your side and raise your torso until you’re in a seated position.
Uttanasana Pose (Standing Forward Bend)
Do not do this pose if you have a spinal, hip or back injury, sciatica, or heart issues.
Uttanasana benefits beyond inducing sleep include: reduces stress and anxiety, calms the mind, improves digestion, and stretches the calves, hamstrings and hips.
Standing with your feet shoulder-width apart, slowly sweep your arms down the side of your body folding forward from your hips.
Place your finger tips on the floor in front of you in line with your toes.
Keep your knees slightly bent and not locked.
Grab each elbow with the opposite hand.
Shift your weight forward onto the balls of your feet while keeping your hips over your ankles.
Let your head and shoulders hang and go limp.
Breathe in deeply, in through your nose and out through mouth, for 1 minute (or as long as it’s comfortable for you).
SLOWLY unfold your arms and come to a standing posture to prevent dizziness.
Viparita Karani (Legs Against the Wall Pose)
Do not do this pose if you have spinal or hip injuries.
Viparita Karani benefits beyond inducing sleep include: venous draining, increased circulation, lessens lower back tension, and calms the mind.
Sit close to the wall with your hips as close to the wall as possible.
Swing your legs up against the wall and lie back onto the floor.
Shimmy your hips closer to the wall getting as close to a 90 degrees angle as possible or until you achieve the position most comfortable for you.
Breathe in deeply, in through your nose and out through mouth, for 1 minute (or as long as it’s comfortable for you).
SLOWLY scooch your hips away from the wall and bring your legs down to the side. Stand up very slowly to prevent dizziness.
Enjoy your Savasana!
