Daniela Knaan
UX/UI Designer at - AdobeIf you have difficulties sleeping, you are definitely not alone! Most women experience insomnia in pregnancy, especially in the last trimester!
It becomes more and more difficult to find relaxing sleeping positions with your large belly, and the pressure on your bladder makes it hard to sleep more than a couple of hours without needing to go to the bathroom!
And besides that, you may find yourself with a busy mind, especially at night when everything is quiet around you, and you can`t help overthinking—birth, and what comes after. The unknown is the most challenging for us. and easily leads us in endless loops of worrying.
Yoga promotes better sleep
Reduces Stress:
Yoga incorporates breathing exercises and gentle movements, reducing stress and promoting relaxation, helping you unwind before bedtime.
Improves Circulation:
The practice of prenatal yoga can improve blood circulation, which can help alleviate discomfort and promote a sense of relaxation conducive to better sleep.
Enhances Body Awareness:
Prenatal yoga helps you become more aware of your body and any tension you may be holding, allowing you to release it and prepare for a more restful sleep.
Encourages Mindfulness:
You can cultivate mindfulness by focusing on the present moment during yoga practice, which can help calm your mind and prepare for better sleep.
Alleviates Pregnancy Discomforts:
Many poses in prenatal yoga target common pregnancy discomfort such as back pain and hip tightness, providing relief that can make sleeping more comfortable.
Quieting the mind
The beauty of prenatal yoga is that it has the ultimate tools for calming and quieting your mind. Sometimes you may find it enough to take a few deep and conscious breaths to feel better, sometimes you may need a bit more. Then you could try the poses I have listed below, or do the whole yoga flow below!
Relaxing yoga poses
Uttanasana- Forward Fold
Stand with your legs bent at a hip-width distance and bend forward to release the neck, head, shoulders, and arms, and head.
This can help activate the relaxation response through stimulation of the vagus nerve. The vagus nerve is a key component of the parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress.
Balasana – Child`s Pose
From table top pose walk your hands forward and rest your forehead on the mat while widening your knees to make space for your baby.
This pose helps reduce stress and tension through grounding and a gentle stretch of the hips, back, and shoulders.
Rajakapotasana – The Pigeon Pose
From Table Top Pose bend your right knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand. The right shin may angle back toward the left hip or be more parallel to the front of your mat, depending on your range of motion.
Release your left knee to the mat. Your left leg should be flat on the floor. Look backward to make sure your left foot is pointing straight back.
Square your hips toward the front of your mat.
Figure 4 Pose
Sit with your knees bent, feet flat on the floor, arms behind you for support. Bring your right ankle over your left knee, keeping the foot flexed. Walk your left foot closer to your hip to increase the stretch.
Both the pigeon pose and the figure four pose stretch the outer hips for tension relief and the relief of sciatic pain which can help you to better quality sleep.
Legs up the wall
Lay on your back with the support of a few cushions under your shoulders. Lift your legs onto the wall and rest them in a 90-degree angle towards your body.
This pose relieves heavy legs and relaxes the nervous system to help you sleep!
Baddha Konasana- Bound Angle Pose
Sit on a cushion with the soles of your feet touching. Straighten your back and breathe deeply.
This pose relaxes the hips and back. The combination with deep breathing activates the parasympathetic nervous system for calm and sound sleep.
Enjoy this bed-time flow
