Discover a 10-Minute Yoga Flow for Restful Sleep Tonight

A new approach to achieving restful sleep has emerged, thanks to a 10-minute yoga flow recommended by Sarah McLaughlin, a yoga instructor for the healthcare provider Bupa. This routine is designed to be performed just before bedtime, promoting relaxation and a deeper sleep.

McLaughlin emphasizes the importance of “letting go of the day” and encourages individuals to incorporate this bedtime yoga flow into their evening routine. By utilizing techniques such as breathwork and calming poses, the session aims to quiet the mind and soothe the nervous system, setting the stage for a peaceful night’s rest.

Benefits of Evening Yoga

Research has shown that yoga can significantly enhance mood and well-being while alleviating anxiety. This practice helps transition the body from the sympathetic nervous system, often associated with stress, to the parasympathetic system, which promotes relaxation and recovery. By engaging in this 10-minute routine, practitioners may experience improved sleep quality and overall relaxation.

McLaughlin’s routine requires minimal equipment; all one needs is a comfortable yoga mat, preferably plush for added cushioning, and optionally, a bolster or cushion. Notably, this flow can even be performed in bed, making it accessible for those looking to unwind at the end of a long day. A video demonstrating the “Yoga For Sleep” series is available for free through Bupa.

What to Expect from the Routine

The session begins with savasana, or “corpse pose,” which is central to yoga practice. McLaughlin advises bending the knees to relieve lower back tension and encourages participants to open their palms towards the ceiling, allowing for greater openness in the chest and shoulders. This pose is meant to facilitate a mental reset and physical relaxation, allowing individuals to focus on their breath and the sensations in their bodies.

“Let go of anything you don’t need as you exhale, creating space to relax and empty,” McLaughlin states.

The flow includes gentle spinal twists, beneficial for realigning the spine and releasing tension. Participants are urged to listen to their bodies and adjust movements to avoid discomfort. This routine is slower-paced compared to more vigorous styles of yoga, focusing on stretching and relaxation to prepare the body for sleep.

One highlighted pose is the cat-cow, which promotes spinal mobility and stretches the back and abdomen. McLaughlin encourages practitioners to synchronize their movements with their breath, as individual breathing patterns may vary.

The session concludes with child’s pose, providing a final opportunity to wind down. Participants can choose to stretch their arms to the sides for additional release or remain stationary. For those seeking shoulder relief, puppy pose offers an alternative, encouraging individuals to rest their chins or foreheads on the mat or a cushion while extending their arms forward.

With the increasing emphasis on mental health and wellness, incorporating a brief yoga routine before sleep may be a simple yet effective strategy for enhancing sleep quality. This 10-minute flow could be the key to achieving a more restful night.