Yoga is a physical activity with impressive benefits.
Nothing like a mini-session to de-stress and relax after a long day at work.
From toning the body to soothing the mind, the benefits of yoga are widely recognized.
But that's not all ! Did you know that certain yoga postures can also help you sleep better ?
Indeed, yoga is an ultra-effective relaxation technique to fall asleep more easily and have better sleep.
So, after a hard day sitting at the desk, a little relaxation session is exactly what you need!
Sarah Ezrin, an American yoga teacher, reveals 8 simple and easy yoga postures to help you sleep soundly . Watch:
"Often, after a particularly long and difficult day, our body is regulated by the sympathetic nervous system, which is responsible for the body's stress reactions," explains Sarah Ezrin.
"The child's posture helps to release tension and refocus on our interior, as soon as we put ourselves on the ground by stretching our arms."
You can use a yoga block (or just a few pillows) to lay your head down and relax your body and mind.
Repeat as many times as necessary, because the child's pose is undoubtedly one of the best to de-stress after a long day.
This posture is particularly recommended for people who sit at their desk most of the day.
"Downward facing dog stretches the back of the body along its entire length, particularly targeting the hamstring muscle group, or the muscles at the back of the thighs," says Sarah Ezrin.
Putting support such as a yoga block or pillows under your head is optional. But it's an easy and effective way to increase the restorative benefits of downward facing dog pose.
This is one of the most common poses in yoga, downward facing dog, and is a great stretch for yogis of all levels, from beginner to expert.
"At the end of the day, the intervertebral discs literally deflate," explains Sarah Ezrin.
"The triangle posture stimulates blood circulation and lengthens the spine." The torso tilt is just light enough so you don't overexert yourself and put too much strain on your muscles before you go to bed.
"The triangle is a standing posture that stretches the hamstrings, while helping to lengthen and release tension in the spine," says Sarah Ezrin.
Using a wall for support will help you hold the pose even longer and increase the benefits of the stretch.
Forward tilts are a great way to relax the body and nervous system after a long day.
In fact, a forward lean with the feet apart helps to lengthen and stretch the entire rear part of the body.
Resting your head on a yoga brick helps calm the brain and can even relieve headaches, including tension headaches.
"This posture is also ideal for relieving back pain," adds Sarah Ezrin.
"Once you've released all the tension in the back of the body, do a low lunge to balance and open up the front part of the body," suggests Sarah Ezrin.
"This pose stretches the hip flexor muscle group, which tends to contract after a long period of sitting."
To open your upper back and improve your breathing, remember to lengthen your spine when performing this pose.
Typically, this yoga pose is performed by raising your arms. Instead, try to extend your hands towards the floor instead:you will find that this helps to better "ground" your energy before going to bed.
By leaning back slightly, the Resting Butterfly Pose helps straighten your upper back and open your chest and shoulders.
Staying in a supine position on a pillow or bolster helps to increase posture stretch.
To open and stretch the hips, there is a version of this posture that requires a yoga strap:wrap it first around the back of the pelvis and the inner thighs, then around the ankles.
Hold the pose while lying down, as this will help your body and mind sleep soundly for the night ahead.
“Legs against a wall posture is an official hospital remedy in India for those who suffer from anxiety attacks,” says Sarah Ezrin.
"This posture stimulates and balances the nervous system, while reducing gravitational pressure on the heart and legs."
To release lower back tension, slide a bolster or a few pillows under your lower back. During this relaxing and restorative posture, try to clear all negative thoughts from your mind.
Before going to bed and sleeping like a baby, here is the very last step of your mini yoga session:the traditional posture of savasana.
"My students tend to think of savasana as being a bit like taking a nap. But in reality, it's a state of consciousness that lies between wakefulness and sleep," explains Sarah Ezrin. P>
“One of the best meditation techniques is to mentally go through all the parts of the body in order to release the tensions there,” says Sarah Ezrin.
This technique is called body scanning and it can help you clear the mind and relax the body before going to bed.
