Soothe Your Stomach and Nourish Your Spleen with Nighttime Yoga Practices
As the sun sets and the world quiets down, our bodies prepare for rest and rejuvenation. One of the most important aspects of nighttime self-care is to nurture our digestive system and spleen, which are closely connected in Traditional Chinese Medicine (TCM). Yoga, an ancient practice known for its physical, mental, and spiritual benefits, offers a variety of poses that can help you soothe your stomach and nourish your spleen before bedtime. Let's explore some of these nighttime yoga practices that can enhance your overall well-being.
1. Balasana (Child's Pose)
Child's Pose is a fundamental yoga pose that can help calm the mind, relieve stress, and soothe the digestive system. It gently stretches the spine and promotes relaxation.
How to do it:
- Sit on your knees with your feet hip-width apart.
- Inhale and extend your torso forward, keeping your hips on your heels.
- Lower your forehead to the mat and extend your arms in front of you, palms facing down.
- Hold for 30 seconds to 1 minute, breathing deeply.
2. Paschimottanasana (Seated Forward Bend)
This pose helps to stimulate the abdominal organs and promote digestion. It also calms the mind and relieves tension in the lower back.
How to do it:
- Sit on your mat with your legs extended in front of you.
- Inhale and lengthen your spine, then exhale as you hinge at the hips and fold forward over your legs.
- Keep your back straight and gently press your chest towards your knees.
- Hold for 30 seconds to 1 minute, breathing deeply.
3. Urdhva Prasarita Padasana (Upward Stretching Pose)
This pose strengthens the abdominal muscles, stimulates the digestive fire, and calms the mind. It also promotes blood circulation in the abdominal area.
How to do it:
- Lie on your back with your legs extended.
- Inhale and lift your legs upwards, keeping your feet together.
- Inhale, extend your arms out to the sides, and press your palms into the ground.
- Hold for 30 seconds to 1 minute, breathing deeply.
4. Viparita Karani (Legs-Up-The-Wall Pose)
This pose is excellent for calming the nervous system, reducing anxiety, and soothing the digestive tract. It also helps to relieve tired legs and feet.
How to do it:
- Sit on the edge of your mat, then lean back and extend your legs up the wall.
- Slide your buttocks as far away from the wall as possible.
- Rest your arms by your sides or on your head, keeping your back flat against the wall.
- Hold for 5 to 10 minutes, breathing deeply.
5. Savasana (Corpse Pose)
Savasana is the ultimate relaxation pose that helps to integrate the benefits of your practice. It calms the mind, soothes the digestive system, and promotes overall well-being.
How to do it:
- Lie on your back with your legs extended, arms at your sides, and palms facing up.
- Close your eyes and focus on your breathing.
- Allow your body to relax completely, holding this pose for at least 5 minutes.
Incorporating these nighttime yoga practices into your daily routine can help you soothe your stomach and nourish your spleen, leading to improved digestion and overall health. Remember to listen to your body and modify poses as needed. As you practice these poses regularly, you may notice an increase in your digestive health, reduced stress, and a more restful night's sleep. Happy practicing!
