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Restorative yoga is a yoga style, which encourages your emotional, physical, and mental relaxation. This style focuses on long holds, deep breathing, and stillness [3]. Health experts claim that it provides several health benefits such as:

• Soothing your nervous system.
• Enhancing your mood.
• Relieving chronic pain associated with osteoarthritis, back pain, and headache.
• Reducing inflammation in your body that leads to diseases like arthritis.
• Improving your overall wellbeing. [6]

Let’s explore some effective poses of restorative yoga:

          1.) Fish Pose

This is an excellent yoga pose if you spend a lot of time sitting during the day. It helps to release tension in your shoulders and neck [5].

How to do this pose:

• Start with a seated position.
• Lie on your back and keep your legs folded.
• Extend your arms above your head.
• Take a deep breath while closing your eyes. You will feel relax and calm.
• Keep the pose for 10 minutes. Focus on deep breathing to release stress from your muscles [4].

          2.) Child’s Pose

This pose helps relieve fatigue and stress. It gently stretches your hips, spine, shoulder muscles, and hamstrings [5].

How to do this pose:

• Keel on the floor with your knees apart and buttocks on the heels.
• For support, you can place a cushion between your tights.
• Bring your head down towards the floor.
• Extend your arms above your head.
• You can also place a cushion for extra support under your arms.
• Keep the pose for 5 minutes and continue to inhale and exhale deeply. [1]

          3.) Corpse Pose

This pose is also known as Savasana. Try this pose for stress relief and deep relaxation.

How to do this pose:

• Put a folded blanket on the top and a bolster at the end of your yoga mat.
• Sit between the folded blanket by keeping your back straight.
• Slowly extend your legs and put on a bolster placed at the end of the mat.
• Lie on your back and slowly put your head on the blanket.
• Place your arms on the floor with palms facing up.
• Remain in the pose for 10 minutes. Continue deep breathing to relieve stress. [2]

Take Away

Breathing techniques are a meditative form of yoga that allows you to focus on your breathing. Restorative yoga is a natural way to energize your body and relieve stress and tension in your muscles, shoulders, and neck.

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References:

1.) Kiecolt-Glaser, J.K., Christian, L., Preston, H., Houts, C.R., Malarkey, W.B., Emery, C.F. and Glaser, R., 2010. Stress, inflammation, and yoga practice. Psychosomatic medicine, 72(2), p.113.

2.) Salerno, G. and Woodyard, C., 2011. Therapeutic Effects of Yoga. Int J Yoga, 4(2), pp.49-54.

3.) Nayak, N.N. and Shankar, K., 2004. Yoga: a therapeutic approach. Physical Medicine and Rehabilitation Clinics, 15(4), pp.783-798.

4.) Rakhshaee, Z., 2011. Effect of three yoga poses (cobra, cat and fish poses) in women with primary dysmenorrhea: a randomized clinical trial. Journal of pediatric and adolescent gynecology, 24(4), pp.192-196.

5.) IYENGAGR, G., 1982. Yoga.

6.) Kabat-Zinn, J., 2017. Yoga. Mindfulness, 8(2), pp.517-519.

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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/

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It takes only about 15 minutes to practice this series of yoga poses in the morning. In no time, you may start realizing that developing a consistent yoga practice is just as important as your morning coffee! In this article, we have put together some best yoga poses that you can practice in the morning to keep you active throughout the day.

Yoga Poses to Practice in the Morning:

          1.) Cat-Cow Pose:

This pose can help you wake up your mind and body because this pose combines breath. Stretch your torso, neck, and back after a stiff night’s sleep.

Place your knees under your hips and hands under your shoulders. Gaze up and inhale with an arched spine by lifting your chest and tailbone. On exhalation, round your spine and back upward like an angry cat, dropping your chin. Redo this exercise 10 times. (1)

          2.) Child’s Pose:

This pose not only wakes you up but also improves your digestion. Kneel on your bed, stretch your arms, and spread your knees wide open. Think of all the tasks you have to do all day by taking a few breaths. (2)

          3.) Dancer Pose:

In the morning, you may need a cup of coffee to open up. However, you may feel more open, happy, and light with this dancer pose. Stand up and bend your left knee by putting all the weight on your right leg. Take your left hand and grab your left ankle. Now, lift your left leg and press the ankle with your hand. Stretch your arm upward and take deep breaths.

          4.) Bow Pose:

Boost your metabolism and energy with a bow pose. You can also strengthen your back muscles with this pose. Lie on the floor with your palms facing up. Bend your knees and take your hands to grab your ankles. You have to grab ankles, not knees. Pull your chest off the floor by lifting your heels with your legs apart. Don’t forget to keep your shoulder blades down. Hold this position for 40 to 45 seconds and repeat two more times. (3)

References:

1.) YogaFit – 5 Yoga Poses to Wake You Up [Internet]. [cited 2021 Apr 25]. Available from: https://yogafitstudios.com/blog/5-yoga-poses-to-wake-you-up/

2.) Morning Yoga Can Wake You up for the New Day [Internet]. Verywell Fit. [cited 2021 Apr 25]. Available from: https://www.verywellfit.com/morning-yoga-lying-on-your-back-3567175

3.) These Yoga Poses Will Wake You Up Better Than Your Alarm Clock [Internet]. Shape. [cited 2021 Apr 25]. Available from: https://www.shape.com/fitness/workouts/10-yoga-poses-increase-metabolism

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Adequate sleep is important for the normal functioning of our body. Not being able to get adequate sleep can be termed as sleep difficulty. If diagnosed clinically, then it is known as a sleep disorder. The most common sleep disorder is insomnia. [1] Different age groups have different adequate sleep timings, which vary from 14 hours for a newborn to 8 hours for a 65-year-old adult. [2]

When we can’t get adequate sleep, it results in sleep deprivation. Some serious consequences of sleep deprivation are memory issues, trouble with thinking and concentration, mood changes, weakened immunity, high blood pressure, weight gain, the risk for diabetes and heart disease, poor balance, low sex drive, and even accidents. [3]

Some of the most common reasons behind sleep deprivation or sleep difficulty are discussed here.

          1.) Sleep Apnea

Sleep apnea is relatively common in adults that are overweight. Sleep deprivation, restlessness, and snoring are the main symptoms. People with this condition are unable to sleep at night. [4]

          2.) Lack of Physical Activity

One lifestyle change that is associated with better sleep is physical activity. Lack of exercise can result in sleeplessness. [5]

          3.) Inflammatory Conditions

Inflammatory conditions, such as arthritis or rheumatoid arthritis, result in the release of cytokines that cause pain. This pain results in sleeplessness. [6]

          4.) Spicy Food

People often eat spicy foods for dinner. This chronic eating habit results in more acid production, known as acid reflux, and can result in sleeplessness. [6]

          5.) Caffeine

Over the past five decades, due to work overload, caffeine intake has been increased dramatically. Research shows that too much caffeine can cause sleep difficulty.

          6.) Emotional Disturbance

Emotional baggage can result in negative thoughts and can cause depression. Studies show that depression can cause sleeplessness. [6]

          7.) Stress

After a hectic day, it is very important to calm ourselves. Sometimes too much stress can cause sleep difficulty.

          8.) Smartphone Usage Before Bed

Nowadays everyone has access to smart cellphones. Studies show that too much screen time at bedtime can cause sleep difficulty.

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References:

1.) Anon. 2012. “What You Should Know About Difficulty Sleeping.” Healthline. Retrieved April 25, 2021 (https://www.healthline.com/health/sleeping-difficulty).

2.) Anon. 2019. “CDC – How Much Sleep Do I Need? – Sleep and Sleep Disorders.” Retrieved April 25, 2021 (https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html).

3.) Anon. 2020. “11 Effects of Sleep Deprivation on Your Body.” Healthline. Retrieved April 25, 2021 (https://www.healthline.com/health/sleep-deprivation/effects-on-body).

4.) Morley, John E.; Sanford, Angela; Bourey, Raymond (2017). Sleep Apnea: A Geriatric Syndrome. Journal of the American Medical Directors Association, 18(11), 899–904. doi:10.1016/j.jamda.2017.08.020

5.) Elavsky, Steriani; McAuley, Edward (2007). Lack of perceived sleep improvement after 4-month structured exercise programs. Menopause, 14(3), 535–540. doi:10.1097/01.gme.0000243568.70946.d4

6.) Publishing, Harvard Health. n.d. “8 Reasons Why You’re Not Sleeping.” Harvard Health. Retrieved April 27, 2021 (https://www.health.harvard.edu/sleep/8-reasons-why-youre-not-sleeping).

7.) Anon. 2009. “Caffeine’s Connection to Sleep Problems.” Sleep Foundation. Retrieved April 27, 2021 (https://www.sleepfoundation.org/nutrition/caffeine-and-sleep).