Morning Routine for Poor Sleep
Lifts Mood and Energy with Mindful Movement and Breath:
Gentle, breath-initiated movement increases circulation and triggers the release of endorphins—our natural mood enhancers. Focusing on the inhales to create gentle expansion and exhales to release tension can be especially helpful when you're feeling irritable, groggy, or mentally foggy from lack of sleep. The right practice, guided by the breath, doesn’t drain energy; it replenishes it from within.
What to Practise: Moving with Your Breath
This type of session prioritizes conscious breath, comfort, and nervous system regulation over intensity or complexity. We avoid demanding flows and instead turn to reclining postures that invite stillness, softness, and a deep connection to the rhythm of your breath.
A 30-minute morning yoga session can be a powerful remedy after a restless night. When the body feels heavy and the mind unsettled, gentle movement synchronized with mindful breath can offer both physical relief and emotional balance.
Regulates Stress and Anxiety Through Breath:
Poor sleep can leave the nervous system on high alert, with elevated cortisol levels and a sense of unease. A slow, breath-led yoga practice is key here. Conscious, deep breathing signals the body to shift out of the sympathetic “fight or flight” state and into the parasympathetic “rest and digest” mode. Integrating Dirga Pranayama (3-part breath) and linking breath with calming postures soothes the mind, supports emotional regulation, eases anxiety, and restores a profound sense of calm.
Why It Works: The Power of Gentle Movement and Breath
It may seem counterintuitive to move when you're utterly drained. But the right kind of movement—nourished by mindful breath—can ease stiffness, release tension held physically and mentally, and lay the foundation for better rest the following night by calming the nervous system.
Sleep deprivation can make us lethargic, short-tempered, and sore. A gentle morning yoga practice, deeply rooted in conscious breathing, is not just a pick-me-up for the day—it’s part of a deeper recalibration for the body and mind, paving the way for more restful sleep to come.
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