At the end of a long day, gentle yoga can be the perfect way to prepare your body and mind for a restful night of sleep.
Yoga can promote relaxation and calm the mind, said Dr. Vanika Chawla, a clinical assistant professor at Stanford School of Medicine and a certified yoga instructor. Recent studies have suggested that yoga can improve sleep quality and help people with insomnia fall asleep more quickly and remain asleep throughout the night.
Deep breathing, a key element of yoga, can help you relax by dialing down the fight-or-flight response that keeps your body on high alert, said Dr. Elizabeth Ko, the medical director of the UCLA Health Integrative Medicine Collaborative and a certified yoga instructor.
Yoga has many other health benefits, too: It can help counteract some of the aches and pains that can come with sitting all day, and some studies suggest that it can help reduce stress.
This routine consists of two parts. Complete the first sequence twice. Then perform the remaining five poses, holding each pose a little longer than the previous one. Take slow, deep breaths throughout.
What you’ll need: yoga mat; yoga strap, resistance band or belt; blanket or pillow
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