It is day two 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 these shapes on the mat!
Today, I am highlighting Head to Knee Pose, Janu Sirsasana.
Here's how to get into the pose
Start seated: Sit on the floor with straight legs extended (Staff Pose or Dandasana).
Bend one knee: Bend your right knee and bring your right foot to rest high on your left inner thigh. Flex your left foot for stability.
Lengthen and twist: Inhale, lengthen your spine and slightly twist your upper body towards your left leg.
Fold forward: Exhale, hinge at your hips and fold over your extended left leg. If comfortable, reach for your left foot.
Hold and breathe: Maintain a long spine, relax your shoulders, and hold the pose for 5-10 breaths.
Some of the ways it aids sleep
Calming the Mind: The forward bend in Head-to-Knee Pose has a naturally calming effect on the mind. This pose encourages introspection and quietness, which can help to reduce mental stress and anxiety, making it easier to transition into sleep.
Stretching and Releasing Tension: This pose gently stretches the hamstrings, lower back, and shoulders. Stretching these areas helps release physical tension, which can otherwise manifest as restlessness or discomfort during sleep.
Stimulating the Parasympathetic Nervous System: Head-to-Knee Pose stimulates the parasympathetic nervous system by promoting deep, slow breathing while holding the pose. This part of the nervous system is responsible for the body's rest and digest functions, helping to create a state of relaxation conducive to sleep.
Aiding Digestion: The slight compression of the abdomen in this pose can aid digestion and alleviate digestive discomfort, which is often a barrier to good sleep. Improved digestion can lead to a more comfortable and restful sleep.
Reducing Fatigue: The gentle stretch and relaxation achieved in this pose can help to reduce overall physical fatigue and mental exhaustion. Reduced fatigue helps the body and mind prepare for a more restful sleep.
Promoting Mindfulness: Holding the pose and focusing on breath work encourage mindfulness. This approach helps quiet the mind and reduce the "chatter" that can keep one awake. It also helps create a mental state ready for sleep.
Here are some additional points to consider:
Customisation: You can tailor the pose for comfort. If reaching your feet is difficult, use a yoga strap or towel looped around your arches for support. Place a block or bolster next to the extended leg for support as you fold over.
Focus on Breath: Deepen the relaxation benefits by focusing on your breath while holding the pose. Inhale slowly and exhale entirely.
Combine with Other Techniques: Head-to-knee works well with other sleep hygiene practices for a well-rounded approach to improving sleep.
I wish you an excellent sleep!
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