She Strengthens

Sweet Dreams Ahead: How Yoga Can Help You Catch Some Serious Zzz’s

Are you tired of lying awake at night, your mind racing with thoughts of the day’s events and worries about tomorrow? You’re not alone. Over a third of Americans struggle with getting enough sleep, leading to a vicious cycle of fatigue, irritability, and decreased productivity. But what if you could harness the power of yoga to calm your mind and body, preparing you for a restful night’s sleep?

The Struggle is Real: Why We Can’t Sleep

Residual anxiety and stress from the day can keep us awake, making it difficult to wind down and relax. This can lead to a pattern of sleep deprivation, taking a toll on our physical and mental health. But yoga can be a game-changer.

Tara Stiles’ Bedtime Yoga Sequence

Strala Yoga founder Tara Stiles has created a bedtime yoga sequence, designed to help you release tension and focus on your breath and body. The sequence includes four easy poses you can do from the comfort of your own bed, no matter what you’re wearing (yes, even those cozy PJs!).

Pose 1: Seated Meditation (Sukhasana)

Sit comfortably with your back straight and legs out in front of you. Bend your knees inward, placing each foot underneath the opposite knee. Sit tall, creating length in your torso, and place your hands on your knees with palms facing down. Close your eyes and breathe into your belly.

Pose 2: Seated Side Stretch (Parsva Sukhasana)

Extend your legs wide in front of you, then bend one leg at the knee and bring your foot towards your groin. Bring the opposite arm to touch the bed, parallel to your leg, with your palm facing up. Reach up with the other arm to open up your side body. Repeat on the other side.

Pose 3: Pigeon (Kapotasana)

Start in tabletop position, with your hands and knees flat on the bed. Bring one knee between your hands and inch your foot closer to the opposite hand. Extend the other leg fully behind you, so your knee and foot are touching the bed. Try to square your hips and lift up through your torso to lengthen and stretch.

Pose 4: Lying-Down Twist (Natrajasana)

Lie on your back with your arms extended outward. Bend your knees and bring your feet towards your hips. Slowly twist your legs and hips to one side, so your knee is touching the bed. Place your hand gently on the opposite knee to stretch and open up your side body. Repeat on the other side.

The Science Behind Bedtime Yoga

Studies have shown that practicing yoga can improve sleep quality, regardless of the time of day. A 2020 review of 19 studies found that people who do yoga have better sleep quality, with the amount of time spent in yoga class correlating to improved sleep. Another study found that yoga boosted sleep time in older adults.

Yoga vs. Other Forms of Exercise

While any exercise can help with sleep, yoga has been shown to be particularly effective. A 2017 study compared the sleep-supporting effects of yoga to those of aerobics and found that yoga was the clear winner.

Takeaway

Yoga has numerous benefits, but its ability to relax and calm the mind and body can be a powerful tool in helping you catch some serious Zzz’s. By incorporating these four poses into your bedtime routine, you can prepare yourself for a restful night’s sleep. So why not give it a try? Your body (and mind) will thank you.