Lan Isobel Fairbain, a certified yoga instructor, believes in the transformative power of nighttime yoga for promoting relaxation and better sleep. She has developed a simple yet effective routine that anyone can follow to unwind after a long day.
Lan’s nighttime yoga routine focuses on gentle stretches and deep breathing exercises. She starts with a few minutes of seated meditation to clear the mind and transition into a state of relaxation. Deep breathing, with an emphasis on long exhales, helps to calm the nervous system and prepare the body for rest.
One of her favorite poses is the Child’s Pose, which gently stretches the back and shoulders while promoting a sense of peace. She recommends holding this pose for a few minutes, focusing on breathing deeply. Another key pose in her routine is the Legs-Up-The-Wall Pose, which helps to reduce tension in the lower body and improve circulation. This pose is particularly effective for calming the mind and relieving stress.
Lan also incorporates gentle twists and forward bends to release any remaining tension in the body. She concludes the routine with the Corpse Pose (Savasana), lying flat on the back with arms and legs comfortably spread. This final pose encourages complete relaxation and prepares the body for sleep.
According to Lan, practicing this nighttime yoga routine can significantly improve sleep quality. It helps to create a bedtime ritual that signals the body it’s time to wind down, making it easier to fall asleep and stay asleep. By integrating these simple yoga poses into your nightly routine, you can enjoy a more restful and rejuvenating sleep.
