| The ability of yoga to reduce muscle tension, slow | | | | belly and breathe deeply into your belly - breathing |
| your heart rate and calm a racing mind provides the | | | | through your noseo Stay in this position for 2-3 |
| perfect recipe for a good night's sleep. There is | | | | minuteso Bring your knees to your chest and roll onto |
| growing evidence that small behavioral changes in the | | | | your sideo When you are ready, come back to sitting |
| evening can make a big difference in getting a restful | | | | 3) Child's Pose |
| sleep. A recent study published in the Journal of the | | | | Child's pose relaxes the back and neck, while gently |
| American Medical Association found that participants | | | | stretching your spine. It also provides a gentle |
| who made modifications, like learning relaxation | | | | massage to abdominal organs leading to greater |
| techniques, improved their sleep more than those who | | | | relaxation. |
| took drugs. | | | | Steps:o Kneel down and sit back towards your heels |
| Certain yoga exercises will help your body and your | | | | as much as you cano Fold forward from the hips, |
| mind relax more and prepare for sleep. Here are a | | | | bringing your upper body to your thighs and your |
| few postures and exercises that are particularly | | | | forehead to the flooro Place your arms on the floor |
| helpful: | | | | next to your legs with your palms upo Breathe into |
| 1) Supported Standing Forward Bend | | | | your belly, allowing it to expand into your thighs as you |
| This gentle yoga posture helps relieve tension in your | | | | inhale and relax as you exhaleo Remain in this position |
| neck and shoulders while quieting your nervous | | | | for 8-10 breathso Raise your upper body and return to |
| system. | | | | kneeling position |
| Steps:o Fold a blanket and place it on a chairo Stand | | | | 4) Diaphragmatic Breathing |
| facing the chair (about 1 to 2 feet away) with your | | | | Traditional yogic breathing provides a natural stress |
| feet parallel and a little wider than hip width aparto Fold | | | | release and helps the heartbeat to slow down as the |
| forward from your hips (keeping your back flat - | | | | diaphragm stimulates the vagus nerve. |
| reaching forward with your chest)o Place your | | | | Steps:o You can start sitting or lying on your back. |
| forehead on the blanketso Place your hands towards | | | | Since you are trying to sleep, start on your back.o |
| the back of the chair with your forearms resting on | | | | Place your hands on your bellyo Begin breathing slowly |
| the chair (you can also hold onto opposite elbows with | | | | and deeply through your noseo Breathe into the lower |
| your forearms touching the top of your head)o Let | | | | part of your lungs first, allowing your belly to rise on |
| your arms, shoulders, head and face relax completelyo | | | | inhale, fall back on exhaleo Allow your belly to naturally |
| Breathe slowly and deeply through your nose for 12-15 | | | | rise and fall with breath (no pushing)o Focus |
| breathso Slowly come back up, using your hands to | | | | completely on your breath, letting go of other thoughts |
| help push you back up | | | | or distractions.o Complete 10-12 breaths, then let your |
| 2) Legs Up the Wall | | | | breath become natural again |
| This gentle yoga postures triggers the relaxation | | | | 5) Manage your stress |
| response, slowing the heart, breath and brain waves. | | | | Pay attention to your stress level. Excessive stress |
| Steps:o Place a mat or blanket flush against a wallo Sit | | | | can lead to tight and knotted muscles, as well as a |
| with your right side next to the wall (legs out in front of | | | | racing mind. Taking a yoga class is a great way to not |
| you)o Lean onto your elbowso Swing your legs up the | | | | only relieve stress, but to also learn how to manage |
| wall as your head moves away from the wallo Place | | | | your stress levels throughout the day. Yoga teaches |
| your hands at your sides and close your eyeso Move | | | | you how to find peace in every day life, as well as |
| your head from side to side 4-5 timeso Relax your | | | | during more stressful times. |