TRY THESE YOGA POSES FOR QUALITY SLEEP

By Hunter Harrell

When it is time to unplug and unwind for the day, many toss, turn and struggle to slumber. Those tired of tossing and turning may find that yoga is a natural way to prepare the body for a restful night.

Yoga is known to provide a wide range of health benefits, and different poses can help people achieve different goals. To relax the body before bed, consider implementing a simple 15- to 30- -minute restorative yoga routine. Wind down each evening by holding each pose for three to five minutes.

As a beginner-friendly resting position, child’s pose can relieve stress and fatigue by gently stretching joints, like the hips, thighs and ankles. The pose can also decrease back and neck pain when the head and torso are properly aligned and supported.

For some beginners or people with knee problems, this pose can be challenging to hold for long periods, but it has numerous therapeutic benefits. By stretching the upper thighs, pelvis and abdominal muscles, the position can ease muscle tension, strengthen the spine, and improve circulation, digestion and flexibility. Practicing the pose can relax the body, restore energy and reduce chronic pain.

The primary purpose of the supported bridge pose is to elevate the heart above the head and neck, which helps to calm the nervous system. The gentle backbend allows individuals to release mental stress and physical tension by stretching the neck and shoulders. Individuals can stay in this pose and focus on breathing for as long as 30 minutes.

Another great foundation for novice yogis, the reclining bound angle is a relaxing supine position that opens the hips, improves blood flow and stretches the groin and inner thighs. Lying on the back allows for deeper breathing and improves oxygen flow. It relaxes abdominal muscles, which can help with tummy troubles and period pain.

As simple as it sounds, this pose is remarkably restorative for the nervous system. Legs up the wall is a gentle approach to stretching the back of the legs. The position reduces inflammation in the feet, ankles and legs. Practicing this pose for as little as five minutes a day can do wonders to calm the body and mind.