It is Friday! And day five of my yoga poses for deep sleep week!
I have shared an accessible pose you can try at home each day this week.
Today, we are highlighting Child's Pose, Balasana.
Here's how to get into the pose
Kneel: Start on your hands and knees, with your knees hip-width apart and your toes together.
Sit back: Sit back onto your heels, resting your hips on your calves.
Rest your torso: Lengthen your torso forward, resting your forehead on the mat. You can extend your arms in front of you with palms down or bring them alongside your torso with palms facing up.
Relax and breathe: Breathe deeply and comfortably, letting your body completely relax in this gentle resting pose.
Align your shoulders: Keep your shoulders pressed down and away from your ears. Your gaze can be soft towards your chin.
Some of the ways it aids sleep
Relaxation and Stress Reduction:
Physical Release: Child's pose gently stretches the back, hips, and thighs, areas that often hold tension throughout the day. By releasing this tension, the pose promotes a sense of physical ease and relaxation throughout the body.
Calming Nervous System: The forward fold position and focus on deep breathing in the child's pose activates the parasympathetic nervous system, often called the "rest and digest" system. This signals the body to slow down, unwind, and prepare for sleep.
Improved Blood Flow:
Gentle Inversion: While not a full inversion like headstand, child's pose slightly elevates the head compared to the heart. This improved circulation can promote feelings of calmness and well-being.
Mental Focus and Mindfulness:
Mind-Body Connection: Holding a child's pose requires focus on your breath and inward awareness. This mindful practice quiets the mind and reduces racing thoughts, often hindering sleep onset.
Here are some additional points to consider:
Customisation: You can tailor the pose for comfort. To make it more comfortable, use cushions, blocks, bolsters, and blankets.
Focus on Breath: Deepen the relaxation benefits by focusing on your breath while holding the pose. Inhale slowly and exhale entirely. Feel the breath in the back of your ribs.
I wish you an excellent sleep tonight, and I hope you have found this week's tips helpful!
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