Yoga has been around for thousands of years. The benefits of practice are well-known, primarily as they relate to general wellbeing. Yoga can also help those suffering from addiction, depression, mental illness and sleep loss.
Candice Rasa, explains in her article on Gaia.com that yoga increases self-awareness, addresses the roots of addiction and requires us to surrender. These are all excellent practices for someone in recovery or for those of us who battle with insomnia.
After I was released from the hospital, for the third and final time, I was introduced to Hatha yoga. I have been practicing for close to fifteen years, and I’d like to share 12 gentle yoga poses to get you ready for bed.
When should I practice asana?
Before we jump in, there are many schools of thought regarding the best times to practice asana or poses. For me, the practice has changed over the years, and I have adapted to the various seasons of my life. You should too.
When I was younger, and before I had children, I would practice in the morning before the sun rose and then again before bed. Now I practice before going to bed (or if I’m honest with myself, whenever I can get any time to myself).
Running through this sequence of poses allows for more restful sleep, and I wake feeling refreshed. I think it will do the same for you!
What are the 12 gentle yoga poses?
The sequence of poses that I practice is a variation of the “Basic Session” as outlined in “The Sivananda Companion to Yoga” and is as follows:
Corpse Pose
Neck and Shoulder Rolls
Sun Salutation x 2
Leg Raises
Headstand
Shoulderstand
Plough Pose
Bridge Pose
Fish Pose
Seated Forward Bend
Half-Spinal Twist
Corpse Pose
I find that these poses are easy enough for beginners and challenging enough for long-time practitioners. The idea of doing this sequence of postures before bed is to calm our body, mind, and spirit so that we have a restful sleep. We’re not trying to outdo anyone or push ourselves too hard, so be gentle with yourself and enjoy. Take a few minutes in each pose before moving to the next. The entire session takes me about thirty minutes.
Here’s an excellent 30-minute video guide to get you started!
What are the benefits of the 12 poses?
As a refresher, the 12 gentle yoga poses are a variation on the basic session from “The Sivananda Companion to Yoga.” Here are the poses, their Sanskrit names, and benefits:
Easy Pose or Sukhasana
Calming opens the hips and promotes balance
Perfect posture for meditation
Neck and Shoulder Rolls
Relaxes tension held in the head, neck, and shoulders
Feel free to incorporate eye rolls too
Sun Salutation x 2
Improves the flexibility of the spine and relaxes joints and muscles
Added benefit of practicing Forward Bend, Down Dog, Cobra and Plank poses
Leg Raises or Supta Padangusthasana
Relaxes the hamstrings
Bonus if you’re a runner
Headstand or Salamba Sirsasana
Strengthens entire body and calms the brain
Use a wall for support if needed
Shoulderstand or Salamba Sarvangasana
Calms nerves and reduces insomnia
Use a folded blanket under shoulders if required
Plow Pose or Halasana
Minimizes a backache and is a sleep aid
Also great for the thyroid
Bridge Pose or Setu Bandha Saravangasana
Strengthens core
Stimulates the endocrine and nervous systems
Fish Pose or Matsyasana
Reduces anxiety and fatigue
Opens the heart center
Seated Forward Bend or Paschimottanasana
Calms the nervous system and emotions
Also great for hamstrings
Half-Spinal Twist or Ardha Matsyendrasana
Energizes the spine and stimulates digestion
Squeezes the internal organs, releasing toxins
Corpse Pose or Savasana
Rejuvenates the body, mind, and spirit
Reduces stress and tension
Yoga before bed as a soothing remedy
As you can see all of the poses have a calming effect on various systems of the body; relieving pressure and creating a soothing natural sleep remedy. For many people suffering from addiction and depression, sleep deprivation and restlessness are common.
With these simple poses, there is a remedy!