6 Yoga Exercises To Rest Better

Anyone who has had a long and stressful day knows that it is not easy to relax at night. Fortunately , yoga is an excellent activity that can calm your mind and also help you get a good night’s sleep. That’s why we want to teach you the best yoga exercises to rest better!

What is Yoga?

Yoga seeks the harmonious connection between body, mind and soul and ourselves. Yoga is a physical, mental and spiritual practice with millions of followers worldwide.

There are many studies that have shown the benefits of this activity for the general well-being of people and even the United Nations recommends yoga as it promotes good health.

Although it first started in India thousands of years ago, today it is practiced in various ways around the world. ‘Yoga’, which means ‘union’ in Sanskrit, symbolizes the connection between body, mind and spirit. This discipline seeks holistic benefit through meditation, concentration, and postures.

6 yoga exercises to rest better

The relaxation and meditation exercises of yoga activate the parasympathetic system and release serotonin, melatonin and alpha brain waves, promoting deeper and better rest.

1. Chandra Bhedana (moon-piercing breath)

The air passing through the nostrils is linked to a different kind of energy. The left nostril is associated with the cooling energy of our body, while the right nostril is associated with the heating energy of our body.

Breathing through the left nostril helps to de-stress the mind. Traditionally, people believe that breathing massages the sleep-related organs because they send relaxation messages to the mind, making it easier for you to fall asleep.

• You should be in a comfortable position.
• Then make the deer seal with your right hand, press the right hole with your thumb and inhale through the left hole.
• Stop pressing the right nostril with your thumb and press the left nostril with your ring finger and exhale through the right nostril.

• You can repeat this breathing exercise for 1-3 minutes.

2. Padangusthasana (Big Toe Pose)

According to yoga beliefs, this pose stimulates the liver and kidneys, activating the parasympathetic nervous system. This system is responsible for releasing tension and putting the body to sleep.

• First, stand with your feet apart at hip height.
• Slowly bend your upper body forward without losing control.
• Firmly grasp the big toes of each foot with the index, middle, and thumb of each hand.
• With the elbows bent, pull the upper body down, lower the head and relax the head and neck.
• Finally, inhale deeply and continuously for 1-3 minutes.

3. Agnistambhasana (fire block pose)

When we loosen the hips, the body will respond by releasing tension from other muscles and organs and preparing the body for rest. How can this be achieved?

• Extend the left leg forward and bend it 90º at the knee.
• Bend your right foot and place it over your left knee so that your right leg rests over your left leg.
• If this pose causes hip joint pain, bring your left foot closer to the pelvis.
• Push your hands forward as you exhale by increasing the stretch.

• Hold the pose for about 1 minute, alternating legs.

4. Uttana Shishosana (Puppy Pose)

To counteract the effects of long hours at a desk, this passive back stretch is ideal as it is performed to improve circulation, relieve tension and open the shoulders.

According to tradition, the gentle massage received when the forehead touches the floor also stimulates the pituitary gland, which regulates the body’s melatonin and sleep cycle.

• Start face down on your hands and knees (knees separated just below the hip).
• Keeping your hips and knees in line, bring your hands forward.
• Next, keep your elbows up (don’t touch the floor) as you rest your chest and face on the floor.

• Massage the forehead from side to side to release tension on the face.
• Hold the pose for about a minute and release by bringing the hip back.

5. Viparita Karani (legs up against the wall pose)

This pose is ideal for strengthening and draining circulation in the legs. This completely passive posture allows us to focus on the conscious relaxation of the stretching exercise and prepare the mind for sleep.

It also has the additional advantage that the exercise improves blood circulation in the legs (Spanish link) and is also good for breathing.

• Place a block or reinforcement 10 centimeters from the wall.
• Place the sacrum on top of the brace so that the bones of the buttocks occupy the space between the brace and the wall.
• Bring your arms straight toward you with your palms facing the sky.
• Hold this pose for 5-15 minutes.

6. Visualization

All day long we need to be aware of our surroundings, this means that our forehead chakra is fully active. At night the energy decreases and the attention goes to the neck area. If you imagine a golden sphere at the level of the throat, you will feel a harmonious sense of peace and tranquility.

• You must first get into a comfortable position.

• Then place your palms together at your chest.
• Concentrate and then let yourself relax.

We hope these yoga exercises help you rest better. However, remember that there are many more poses that can help you relax and improve your rest.

Ideally, you should try them all and observe how the body and mind react to establish personalized routines that help you get a good night’s sleep each night.