However, if you’re looking to wind down before bed, gentle exercises like yoga or stretching can be beneficial.
“When we’re stressed, our minds are racing, and we’re not able to find that stillness.” Yoga helps you sleep better in two ways: It helps relax a racing mind and calms the nervous system. “Yoga as a practice is centered around finding stillness in the mind,” Chloe Kernaghan says.
Some classes are more intense and may not be suitable for beginners. Here are some tips for choosing a yoga class that suits your needs: – Consider your fitness level: If you’re new to yoga, it’s best to start with beginner-friendly classes. These classes are designed to introduce you to the basics of yoga and help you build a foundation. They typically involve slower movements, basic poses, and a focus on breathing techniques.
This is a form of meditation that doesn’t require any postures or movements. It’s a guided meditation that helps you relax and focus on your breathing. Kernaghan says that yoga nidra can be particularly helpful for people who are stressed or anxious.
Here are some yoga poses that can help you relax and unwind in the evening:
- 1. Child’s Pose (Balasana)
Child’s Pose is a gentle, restorative pose that can help calm the mind and release tension in the body. To perform this pose, start by kneeling on your yoga mat with your knees hip-width apart and your feet together. Slowly lower your torso between your thighs, extending your arms forward or alongside your body. Rest your forehead on the mat and take deep breaths, allowing your body to sink deeper into the pose with each exhale.
“You can also use a strap to help you keep your spine straight.” Kernaghan says that forward folds are a great way to release tension in the body. “They’re especially helpful for people who sit a lot during the day,” she says. “When you’re sitting, your spine tends to round forward, which can lead to tightness in the back and neck.” By doing forward folds, you can counteract this by lengthening your spine and releasing tension. “You can also use forward folds to help with digestion,” Kernaghan adds.
This practice is rooted in the concept of mindfulness and body awareness. By dedicating a few minutes to focus on the position and movement of your head, you engage in a form of self-care that can alleviate tension and stress.
In this position, you are essentially creating a comfortable and supportive environment for your body. The act of bringing your feet together and butterflying your knees opens up your hips, promoting flexibility and mobility.
This pose is great for stretching your hamstrings, calves, and hips. It also helps to relieve tension in the lower back and improve flexibility in the spine. The wall-supported seated pose is a beneficial yoga posture that offers numerous physical and mental benefits. By sitting close to a wall and bringing your torso to the floor, you create a stable base for your body. This position allows you to focus on stretching and relaxing various muscle groups, particularly the hamstrings, calves, and hips. When practicing this pose, it’s essential to maintain proper alignment to maximize its benefits. Start by sitting on the floor with your legs extended in front of you. Then, lean forward and place your hands on the wall at shoulder height.
