Discover a 10-Minute Yoga Flow for Better Sleep Tonight

For those struggling with sleepless nights, a new yoga routine may provide the relief needed. Sarah McLaughlin, yoga instructor for the healthcare provider Bupa, recommends a 10-minute yoga flow designed to promote restful and deep sleep. This gentle routine, best performed just before bedtime, incorporates breathwork and calming poses that help quiet the mind and soothe the nervous system.

The yoga flow is part of Bupa’s “Yoga For Sleep” series, which offers various techniques aimed at enhancing sleep quality. According to McLaughlin, dedicating just ten minutes to this routine can significantly improve sleep by allowing the body to wind down effectively. Participants need a comfortable yoga mat, and while a bolster or cushion is optional, the flow can even be performed in bed for added convenience.

Benefits of Yoga for Sleep

Yoga has long been recognized for its benefits in improving mood and reducing anxiety, contributing to a more relaxed state conducive to sleep. Research indicates that yoga promotes relaxation, shifting the body from the sympathetic nervous system, responsible for the fight-or-flight response, to the parasympathetic nervous system, which supports rest and recovery.

The flow begins with savasana, or “corpse pose,” which is a foundational position in yoga. McLaughlin emphasizes the importance of this pose for relaxation, suggesting that individuals bend their knees if they experience lower back discomfort. By opening the palms upwards, participants can create space across the chest and shoulders, allowing for deeper breaths. McLaughlin encourages practitioners to close their eyes and focus on the rhythm of their breath, letting go of any tension with each exhale.

Key Poses in the Routine

Throughout the session, various gentle spinal twists are incorporated to alleviate tension in the back. Those with back pain should approach these twists carefully, moving only as far as feels comfortable. McLaughlin highlights the importance of listening to one’s body and adjusting movements as necessary.

One of the key poses is the cat-cow stretch, which mobilizes the spine and stretches the muscles along the back and abdomen. Participants are encouraged to synchronize their movements with their breath, ensuring a personalized experience that adapts to their unique pace.

The flow concludes with child’s pose, which further encourages relaxation before sleep. McLaughlin suggests that participants can enhance this pose by gently shifting their arms to either side to stretch the body further. Alternatively, for those focusing on shoulder relaxation, the puppy pose is an excellent option, allowing individuals to walk their hands forward while resting their chin or forehead on the mat or a cushion.

By incorporating this 10-minute routine into their nightly practices, individuals may find a pathway to deeper, more restorative sleep. As the world continues to grapple with sleep-related issues, simple solutions such as this yoga flow can offer practical and beneficial strategies for enhancing sleep quality.