“All about Bed Yoga!”
Practicing yoga before bedtime helps you to release all the mental and physical hassle that you go through during the entire day. It helps in achieving that peaceful good night’s sleep that is a priority in such inflexible times of the pandemic.
Incorporating a comforting yoga practice into your nighttime routine may improve the quality and interval of your sleep. This is especially advantageous for people who sleep lightly, have insomnia, or have limited time to sleep.
Read on to understand the benefits of yoga on the bed, the easiest yoga postures to try, and tips for the accomplishment of the ideal and healthy sleep cycle.
Benefits
Following are the key benefits of Bed Yoga:
Practicing yoga habitually can be helpful in managing the symptoms of “insomnia”. One can be able to fall asleep faster, sleep for a longer time, and also go back to sleep after waking up in the middle of the night.
Weight loss
Steady yoga practice is correlated to weight loss and quality sleep. Doing basic yoga poses before bedtime may improve your sleep quality, which has a progressive effect on weight maintenance and weight loss.
Improves sleep quality and quality of life
Yoga is a natural substitute for therapeutic sleep aids that are often given to older adults.
In research carried out in 2013, the researchers observed the long-term effects of practicing yoga in older adults. They found that practicing yoga had a positive effect on the quality of sleep.
Promotes relaxation
Yoga helps to put your body in a calm state, known as the relaxation response. Doing calming bed yoga stretches may help you to relax and enter a lower state of waking up. Doing a few bed stretches may root in stabilizing blood pressure. A set bed yoga routine can improve stress-related concerns such as weight gain, anxiety, and insomnia.
Here are some Yoga poses for beginners as well as the intermediates.
Legs-up-the-Wall
Reclined Butterfly
Child’s Pose
Corpse Pose
Tips and Tricks for an ultimate Bed Yoga Schedule.
There are numerous means to get the most out of your bedtime yoga routine. Set a manageable time, so that you’ll have plenty of time to complete your preferred practice, extend the session if there are no time boundaries, and then make it to bed by your designated bedtime.
Include relaxed kinds of yoga such as Hatha, yin, or restorative in the schedule. Avoid yoga practices that are highly active, energizing postures, such as backbends. Focus on yoga postures that are calming, relaxing, and inward-focused. At the end of your bed yoga session, do breathing exercises that promote quality sleep.
Ideal Sheets for the ultimate Bed Yoga Experience
Create a healthy sleep environment by choosing an ideal deep pocket fitted sheet that fits your mattress perfectly and will not slip off while practicing yoga. Opt especially for cotton sheets that are soothing for your skin and will not rash. The 100% long-staple cotton sheets are breathable and temperature regulating, giving you all the ease and comfort. The ideal fitted sheets for the bed yoga practice are the ones with 360 degree high quality elastic, which securely fits the mattress and doesn’t wear out while practicing yoga poses.
Set the right mood
Practice in a room with minimal lighting and use an eye mask for longer holds. For background music, opt for music that helps you to relax, such as binaural beats or Solfeggio frequencies. Set the room at a comfortable temperature, clear all the electronics, and light candles or an essential oil diffuser to create a relaxing aroma.
Focus!
Set a routine
Set an attainable routine. Practice bed yoga in a manageable amount of time. Make some changes in the nighttime habits that may help in structuring the schedule more efficiently. Keep track of the improvements. Be easy on yourself if the routine is missed, you can always restart it. Reward yourself when the goal is achieved.
To round it up in a nutshell, practicing bed yoga promotes relaxation, calmness, and quality sleep. Yoga in bed benefits both those who want a deep quality sleep and also who want to cure their sleep disorders. The results of the schedule may not be instant but one can definitely make out the difference after a few sessions of doing bed yoga. Keeping track in a journal can help you in assessing yourself and restructuring your schedule according to your sleep goals.
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