The practice of yoga has become increasingly popular in recent times. Meditations, physical movements, and breathing exercises are all designed to promote overall mental, spiritual, and physical wellness. Now new research is suggesting yoga can also be beneficial in enhancing the health of clinically ill populations. Studies suggest that yoga practice may help prevent and better manage depression, anxiety, stress, arthritis, chronic pain, cardiovascular disease, and type 2 diabetes. Researchers also found that yoga may promote better quality sleep. Participants in a study reported feeling more relaxed, more enhanced sleep quality, and increased tranquility (1).

Add these simple yoga moves to your nighttime routine to promote healthier and deeper sleep.

1. Paschimottanasana (Seated Forward Bend)

1 minute

Sit tall on the floor with your legs extended. Exhale and slowly fold forward. With your spine still lengthened, hold onto your feet or shins with arms relaxed.

2. Siddhasana, variation (Adept’s Pose, variation)

1 minute each side

Sit up tall on the floor and cross your legs, pretzel style. Inhale and extend your spine, exhale as you place your right hand to your outer left knee. Place your left hand to the floor for extra support. Inhale once more and lengthen through your spine, exhale, and twist deeper. Switch sides and repeat.

3. Siddhasana (Adept’s Pose)

3 minutes

Sit with your ankles crossed, pretzel style. Close your eye, focusing on your breath. Become aware of your heartbeat. Inhale and lengthen your spine. Exhale and root down, through your seat. Rest your hands on your knees, wherever comfortable. with index fingertips touching your thumbs.

4. Savasana (Corpse Pose)

4 minutes

Lie on your back on your bed. Let your arms and legs completely relax. Bring your attention to your breath once more. Try to notice which nostril is more clear. Draw your knees to your chest, roll onto the side which has the clear nostril and stay there until both nostrils feel equally clear.

Looking for more yoga inspiration or are you interested in creating a simple, yoga spot in your own home? Check out our this blog, 3-Steps to Bring the Yoga Studio Home!

Sweet dreams!

(1) Alexander, G. K., Innes, K. E., Selfe, T. K., & Brown, C. J. (2013). 
“More than I Expected”: Perceived Benefits of Yoga Practice among Older Adults at Risk for 
Cardiovascular Disease. Complementary Therapies in Medicine, 21(1), 14–28.

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