Yoga for Better Sleep at Any Age
Yoga for Better Sleep at Any Age
Whenever a student or client asks me how they can improve their overall quality of life, one of my first responses is that they should improve their sleep. Sleep is such an essential part of your wellbeing and it’s a powerful time for your body to detox, rest, rejuvenate, and recharge.
As you age, the requirements and patterns might change, but the need for quality sleep remains constant.
The physical practice of yoga is such a powerful tool to improve sleep. When you come into a yoga pose and remain there for a number of breaths, your body will begin to align, relax, and regroup. Apart from easing tension, reconnecting to the breath, and improving focus, the yoga practice can also help to calm the nervous system and help bring better sleep.
Here are three yoga poses that can promote better sleep, and how they specifically benefit various age groups.
Balasana (Child's Pose)
How to:
Begin on your hands and knees and bring your big toes to touch.
Separate your knees and sit your hips back towards your heels. If you can’t touch your seat to your heels, place a rolled up blanket, a yoga block, a pillow, or whatever you have for padding between your seat and your feet.
Release your forehead to the ground or onto a pillow, yoga block, or any other padding you have available to bring the floor closer to you
Reach your arms forward.
Take about 5-10 deep breaths in and out through just your nose.
Benefits:
20s-30s: Childs Pose provides a gentle stretch to the back muscles, alleviating stress and tension after long hours of work or studying. It encourages relaxation and aids in the transition to a restful night's sleep that is sometimes tricky for people in this age range. Your 20s-30s are a time when there is a lot going on, a lot of stress, and you’re probably feeling like you’re always on the go.
40s-50s: This pose may bring relief from back pain and sciatica which are sometimes really common in this age group, especially for people who work both at a desk and doing physical activities all day. The calming effect of this pose may also be especially beneficial for those experiencing menopausal symptoms.
60s+: Child’s Pose can help ease stress in the lower back and hips, which are areas that may have become “problem areas” for people who have had issues with these places throughout their lives. The forward bend promotes introspection, which can be grounding.
Viparita Karani (Legs-Up-The-Wall Pose)
How to:
Find a wall space where you can lie on your back on the ground and bring your legs up against the wall without knocking anything off the wall.
Bring your hips towards the wall, lie down on the ground, and raise your legs up onto the wall so the backs of your heels are on the wall when you straighten your legs.
Have a few inches of space between the wall and your hips so your legs can rest on the wall well.
If your chin is rising towards the ceiling, bring a blanket or towel beneath your head, right where your head and neck meet.
Either bring your hands to your low abdominals or open your arms out beside you.
Remain in this yoga pose for 5-10 minutes.
Benefits:
20s-30s: Legs Up The Wall can help relieve tired leg muscles and swelling in the feet, which can be a result of prolonged standing or walking. It also aids in relaxation after a busy day. When you’re always on-the-go, it’s all too easy for your feet and legs to get very tired or sometimes swollen.
40s-50s: This pose may alleviate symptoms of varicose veins and promote circulation. It provides a sense of ease, which can aid those struggling with hormonal changes. It may also help provide relief from sprained ankles or swelling.
60s+: Legs Up the Wall may aid in reducing edema in the legs and feet. The inverted position encourages blood flow back to the heart, promoting better cardiovascular health.
Supta Baddha Konasana (Reclining Bound Angle Pose)
How to:
Come to lie on your back and bring the soles of your feet together.
If your chin is rising towards the ceiling, bring a blanket or towel beneath your head, right where your head and neck meet.
You may bring a yoga block, blankets, or towels beneath your knees if there is too much sensation anywhere in the hips, groin, or lower back.
Place your hands on your body or alongside yourself.
Remain in this pose for 5-10 minutes.
Benefits:
20s-30s: For those who experience menstrual cramps, this pose may bring some ease. It's also a great place to relax the pelvic muscles after a long day of work, school, or any activities.
40s-50s: This asana may provide relief from symptoms that can come with perimenopause and menopause. It also induces a state of relaxation, promoting overall better sleep to anyone in this age range.
60s+: This asana may encourage better circulation in the pelvic region which can alleviate the in the inner thighs. The open chest in the pose encourages deeper breathing, leading to better oxygenation and relaxation, which leads to better sleep.
The yoga practice can be so beneficial to almost everyone at almost every age. The practice is ancient, so its benefits have been helping human beings find better sleep for decades and decades. As with any physical activity, always listen to your body and consult a medical professional if you’re feeling pain.
Breathe deep, send love to your beautiful body, and sleep well!