When a person tosses and turns for several nights in a row and wakes up in the morning as if after a night shift, he starts looking for anything that will help him sleep normally again. Sometimes all it takes is really little — to slow down, stretch and teach the body to calm down again.
Falling asleep for a long time, waking up frequently or feeling that sleep is not refreshing is a problem for many people. Expert studies from recent years show that the solution does not have to be complicated. International research teams compared different types of exercise, from running to strength training to gentle stretching, and agreed that one type of exercise led to the greatest . It is yoga, or more specifically, its calm, gentle forms focused on breath, posture and muscle relaxation.
Watch the anti-anxiety yoga video here:
The advantage of yoga practice is that it does not only affect the body physically. A slow pace and regular breathing help and reduce the tension that builds up during the day. It is this combination that brings better sleep even to people who struggle with insomnia for a long time.
Why Yoga Works
According to research from university centers, regular yoga practice reduces stress hormones and slows the heart rate. This helps the body get into the state needed to fall asleep faster. The depth of sleep is also improved, which is crucial for overall regeneration.
Choosing the right type of yoga is key. These are not dynamic lessons or demanding positions, but a calm, slow exercise that is accessible to everyone. A few simple positions, a few minutes of focusing on the breath and gentle stretching can induce the calmness that is essential for a good night’s sleep.
“Yoga is not only about physical performance, but also about giving the body a sense of security. As soon as the breathing slows down, the nervous system stops being on alert and falling asleep is then much more natural,” says yoga teacher Šárka Císařová.
A short set to help you fall asleep
The evening lineup below is based on yoga practices that appear in recommendations from sleep experts. It is not a complex exercise, but a slow relaxation of the body.
Child’s position – relaxation of the back and neck
This position gently stretches the spine, relaxes the hips and calms the breathing. A few tens of seconds of stillness are enough.
Slow forward bends in a sitting position – quieting of the breath
A simple forward bend with a straight back helps reduce tension in the hips while bringing attention to deeper breathing.
Feet on the wall – the most effective evening position
A very relaxing position that reduces pressure in the lower back, slows the breath and signals the body to go to rest.
Lie on your back with conscious breathing
A few minutes of monitoring the inhalation and exhalation is usually the decisive moment when the body switches to rest mode.
How to incorporate yoga into your everyday life
It only takes ten to fifteen minutes in the evening, ideally when the household has calmed down. Researchers warn that regularity is more important than duration of exercise. When the body gets used to this rhythm, it reacts faster, and sleep comes more naturally.
In addition to exercise, it is also worth observing small things that support the effect of yoga – dimmed light, a quieter environment and leaving out screens at least half an hour before going to bed. The body then receives a clear signal that it switches to night mode.
Gentle yoga is proving to be one of the most effective methods for improving sleep, and it can be practiced by anyone. It requires no equipment or experience, just a little time and a willingness to give your body space to relax. If your sleep has gotten worse lately, this simple evening routine can help restore calm and regularity to your life.
