For relaxation and improved sleep, practice yoga positions, breathing exercises, and mindfulness. Start with this beginner's guide:
Create a Relaxing Routine: Consistent Practice: Daily yoga practice should be scheduled in the evening before bedtime.
Gentle Yoga Pose for Relaxation: Child's Pose (Balasana): Kneel on the mat, sit back on heels, extend arms forward, and rest forehead on mat. Gentle back stretching and relaxation are achieved in this pose.
Relaxing Breathing Techniques: - Deep Belly Breathing (Diaphragmatic Breathing): Inhale deeply through your nose to expand your belly. Draw the belly in by slowly exhaling. Repeat several breaths to relax.
Mindfulness Meditation: - Body Scan Meditation: Lie down and mentally scan your body, focusing on each part and releasing tension through breathing. This calms body and mind.
Comfort Yoga Props: - Bolsters or cushions allow for body support in positions like Child's Pose or Legs Up the Wall, promoting relaxation.
Limit Screen Time: Digital Detox: Limit screen time at least one hour before bedtime. Take this time for yoga, reading, or other relaxing activities.
Remember to listen to your body and choose positions and practices that are relaxing. Adding yoga to your regimen can help you relax, reduce stress, and sleep better.
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