It is day four of my yoga poses for deep sleep week!
I will share an accessible pose you can try at home each day this week. And if you are coming to class this week, expect to make all these shapes on the mat!
Today, I am highlighting Bridge Pose, Setu Bandhasana.
Here's how to get into the pose
Lie on your back: Begin by lying comfortably on your back with your knees bent and feet flat on the floor, hip-width apart.
Arms by your side: Place your arms alongside your body with palms facing down.
Engage your core: Inhale and gently press your lower back into the mat as you lift your hips towards the ceiling.
Lift and lengthen: Squeeze your glutes and extend your thighs, pushing your heels firmly into the floor.
Align your shoulders: Keep your shoulders pressed down and away from your ears. Your gaze can be soft towards your chin.
Hold the bridge pose for a few breaths, then slowly lower your hips to the mat on an exhale. Bring your knees to your chest and gently roll around to release tension.
Remember to listen to your body and adjust the pose for comfort.
My favourite modification is to place a pillow, bolster or yoga brick underneath the lower back for support. Enjoy the rejuvenating benefits of this relaxing inversion pose!
Some of the ways it aids sleep
Stress Reduction: Like the legs-up-the-wall pose, the bridge pose can help reduce stress and tension. The gentle backbend and focus on breath can calm the nervous system, making it easier to unwind and prepare for sleep.
Improved Circulation: Bridge pose can improve circulation throughout the body, including the brain. This increased blood flow can help deliver oxygen and nutrients to your cells, promoting relaxation and overall well-being.
Muscle Relaxation: Bridge pose stretches the chest, neck, and hip flexors, areas that often hold tension. By gently stretching and lengthening these muscles, the bridge pose can contribute to a more relaxed state that eases you towards sleep.
Mind-Body Connection: Holding bridge pose requires focus and awareness of your breath. This mindful focus can quiet the mind and promote relaxation, similar to meditation. A calmer mind can significantly improve your ability to fall asleep and potentially enter deep sleep.
Hormonal Regulation: Some experts believe the bridge pose may help regulate hormones like cortisol, which are associated with stress. Lower cortisol levels in the evening can promote feelings of calm and prepare your body for sleep.
Here are some additional points to consider:
Individual experience: The effectiveness of bridge pose for sleep can vary from person to person. Some people may find it very relaxing, while others may not.
Practice makes perfect: The more you practice bridge pose, the better you may become at using it to promote relaxation before sleep.
Combine with other sleep hygiene practices: Bridge pose is most effective when combined with other good sleep hygiene practices, like establishing a regular sleep schedule, creating a relaxing bedtime routine, and avoiding screens before bed.
I wish you a restful night's sleep!
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