Three essential actions to perform before sleeping for a peaceful slumber, as recommended by a yoga instructor.
In the pursuit of better sleep and relaxation, yoga teacher Alison Reaume offers two poses that are simple yet effective. These poses, the "Legs up the wall" pose and the Reclined bound angle pose, can be easily incorporated into your daily routine.
The "Legs up the wall" pose is a great way to improve circulation in the legs and shift the body out of 'go mode'. This pose is particularly beneficial if you've spent the day on your feet. To perform this pose, sit side on to a wall, swing your legs up, and lower your back and head to the floor. Adjust your hips to be either against the wall or a few inches away. Rest your arms out to the sides, palms up, and let your shoulders soften. Close your eyes and breathe slowly. This pose is recommended for its ability to invite full-body relaxation, as you begin to open the hips and soften the belly.
The time spent in this pose is flexible, but 5-10 minutes is often recommended. Amazon provides budget and editor-approved brand options for bolsters if you'd like to add extra support.
Another pose recommended by Alison Reaume for better sleep is the Reclined bound angle pose. To perform this pose, lie on your back, bring the soles of your feet together, and let your knees release open to the sides. If a bolster is available, place it vertically underneath your back and use yoga blocks or cushions under your thighs for support if needed. Rest your arms comfortably by your sides, palms facing up, close your eyes, and let your breath slow and deepen. This pose is recommended for its ability to promote full-body relaxation, open the hips, and soften the belly.
The Reclined bound angle pose can be performed with or without a bolster, and yoga blocks or cushions can be used for additional support. The time required for this pose is also 5-10 minutes.
Alison Reaume also recommends alternate nostril breathing as another method for preparing for sleep. This practice is said to balance the right and left hemispheres of the brain, quiet the mind, and reduce mental chatter. However, further details about this technique were not provided in the given paragraph.
In conclusion, incorporating the "Legs up the wall" pose and the Reclined bound angle pose into your daily routine can help promote better sleep and relaxation. With the added benefit of balancing the brain hemispheres through alternate nostril breathing, these yoga practices are worth considering for a restful night's sleep.
