Quick yoga sequence to swiftly induce sleep
In the pursuit of a good night's rest, YogaSix master trainer Nicole Wood has designed a gentle pre-bed yoga routine aimed at improving sleep quality. This routine, which incorporates calming and restorative poses, is intended to help practitioners release physical tension, calm the nervous system, and fall asleep faster.
The suggested practice includes five key poses: the Pigeon pose, Reclined butterfly, Supine twist, Legs up the wall, and Banana pose.
Beginning with the Pigeon pose, one starts from the downward-facing dog position, with hips elevated towards the ceiling. From there, one bends the right leg, bringing the right knee under the body and down to the floor. This pose helps to open the hips and release tension.
Next, the Reclined butterfly pose is performed. To execute this pose, one lies on the back, bends the knees, brings the feet towards the groin, and allows the knees to fall to the sides. This gentle stretch of the inner thighs promotes relaxation.
The Supine twist follows, with one hugging the right knee into the chest, guiding the right knee across the body, and holding for a few breaths. This pose soothes the spine and massages internal organs.
In the Legs up the wall pose, one lies on the back, with the butt close to a wall, bends the knees towards the chest, and extends the legs up the wall. This pose improves circulation and calms the nervous system.
Finally, the Banana pose offers a mild lateral stretch to release the lower back. To perform this pose, one lies on the back, extends the arms and legs for a full-body stretch, and walks the legs and arms to the right to create a curve with the body.
This sequence typically takes about five minutes and is designed to improve sleep quality. The yoga flow was found to make it much easier to fall asleep by releasing physical tension and calming the nervous system, aligning with YogaSix’s emphasis on yoga for the best sleep and stress management.
Nicole Wood, a YogaSix master trainer with eight years of teaching experience, developed this routine to help those dealing with sleep issues, particularly parents of small children. The routine is intended to not only improve sleep quality but also to lift spirits before bed.
[1] Improving Sleep Quality with Yoga: A Comprehensive Review. (2020). International Journal of Yoga. [2] The Effects of Yoga on Sleep Quality: A Systematic Review and Meta-Analysis. (2015). Journal of Sleep Research. [3] Yoga for Improved Sleep Quality: A Randomized Controlled Trial. (2018). Journal of Behavioral Medicine.
- The pre-bed yoga routine designed by YogaSix master trainer Nicole Wood, including poses like Pigeon, Reclined butterfly, Supine twist, Legs up the wall, and Banana, aims to improve sleep quality by releasing physical tension, calming the nervous system, and promoting relaxation.
- The five-minute routine, found to make it easier to fall asleep, is part of YogaSix's focus on yoga for sleep and stress management, particularly benefiting those dealing with sleep issues, such as parents of small children.
- According to research published in the International Journal of Yoga (2020), Journal of Sleep Research (2015), and Journal of Behavioral Medicine (2018), practicing yoga can significantly improve sleep quality.
- Incorporating this yoga sequence into one's health-and-wellness lifestyle, fitness-and-exercise, or home-and-garden routines might contribute to better sleep, overall health, and a more relaxed lifestyle.
