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Whether it is a peaceful night’s sleep or a quick power nap, a sequence of yoga poses can help you achieve more relaxation. So, activate your parasympathetic nervous system with the following yoga poses to get a good night’s sleep:

          1.) Standing Forward Fold:

This yoga pose will release your tension from your neck and back. Stand straight with your feet at a wide distance from the hips. Bend your arms and reach towards the ground with your torso folding. With your arms bent, place your elbows above your head. Length down with each exhalation and hold this position for a while. (1)

          2.) Sleeping Butterfly:

This yoga pose is best suited for those who work while sitting. Sitting in one position can make your hips and lower back pain close and tight. Be mindful of your knees and sit on your bed or yoga mat. While sitting, bring the soles of your feet together. Make sure your feet are near the pelvic region. On inhalation, start to fold forwards by stretching your spine upwards. Bring your forehead in front of your feet by curving your neck and spine. Hold this position for 2-3 minutes. (2)

          3.) Alternate Nostril Breathing:

You can bring balance and peace to the body with this exercise. Moreover, this pose can take you away from any distractions because it focuses on your breathing. Fold the middle and index finger of your dominant hand and place your thumb on the nostril by preventing air. Inhale through the other nostril. Now close off the open nostril with your other fingers and open the nostril by moving the thumb and exhale. Switch sides for 2-3 minutes and redo this exercise again. (3)

          4.) Waterfall:

This yoga pose has a very calming effect on your central nervous system and your lower body. Your hips can become tight due to sitting or standing all day. So, this active exercise is the place to start. Extend and lift your hips by lying on your back, by ensuring that your back is stretched and long. Extend the legs by bringing your knees up to the chest. Be sure that the legs are extended at 90 degrees. Hold this position, breath in and out, and repeat this exercise daily. (4)

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References:

1.) If You’re Having Trouble Catching Zzz’s, You *Need* This Yoga Flow [Internet]. Shape. [cited 2021 Apr 25]. Available from: https://www.shape.com/fitness/workouts/7-yoga-stretches-help-you-fall-asleep-fast

2.) 5 best yoga poses to help you sleep better and relax at bedtime [Internet]. Calm Moment. [cited 2021 Apr 25]. Available from: https://www.calmmoment.com/wellbeing/5-best-yoga-poses-to-help-you-sleep-better-and-relax-at-bedtime/

3.) 5 Yoga Poses to Do Before You Go To Sleep [Internet]. [cited 2021 Apr 25]. Available from: /education-and-resources/professional/expert-articles/5782/5-yoga-poses-to-do-before-you-go-to-sleep/

4.) 9 Yoga Poses to Help You Sleep Better [Internet]. DoYou. 2016 [cited 2021 Apr 25]. Available from: https://www.doyou.com/9-yoga-poses-to-help-you-sleep-better-13497/