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ヨガ
ヨガ

寝る前に試してほしい!質の良い睡眠がとれるヨガ3つのポーズ

ヨガ

私達の1日の身体の状態を大きく左右するのが「睡眠」です。睡眠がしっかりととれなく、次の日なんだか疲れ気味…なんていう経験はどなたにもあるかと存じます。そして、睡眠はたくさんとれば良いというわけではなく、大切なのは「質」です。ご自身にとって質の良い睡眠をとることができると、次の日はスッキリと目覚めることができますよね。そこでおすすめするのが、ヨガです。

本記事では、ヨガの歴史やメリット、そして質の良い睡眠をとることができる3つのヨガポーズをご紹介します。毎日しっかりと寝ているのになんだかシャキッと起きれない、また忙しくてたくさん睡眠時間をとれないという方は、ぜひ本記事を参考にしてくださいね。

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ヨガの歴史

ヨガ

皆さん、「ヨガ」という言葉は耳にしたことがあるかと思います。寝転がって、身体をゆっくりストレッチさせるようなアレかな?となんとなく、お分かりになるかもしれません。
ヨガは古代インドの修行法の1つとされています。その種類は、呼吸を整え健康を重視するものや、瞑想し、精神統一を重視するものなどさまざまなものがあります。現代、日本で一般的とされているのは、身体と心を制御し、リラックス効果を高めるものが主となっていますね。

ヨガが日本で一般的になったのは、まだごく最近のことですが、その歴史は意外と古いとされています。ヨガの歴史は、紀元前2000年インダス文明までさかのぼります。当時の遺跡から、ヨガのポーズをとり、瞑想しているさまざまな像などが発見されたのです。ヨガの最古の起源は、この遺跡から始まったとされています。

上記のように歴史のあるヨガは、現代に至るまで長く伝えられています。その理由は、やはりヨガの大きなメリットによるものだといえるでしょう。次に、ヨガのさまざまなメリットについてご説明します。

さまざまなメリット

ヨガは、激しい有酸素運動とは異なり、ゆったりとした空間、気持ち、呼吸で行なうので、精神的なリラックス効果が高いといわれています。また寝る前、横になった姿勢のヨガのポーズを重点的にとり、入眠儀式として行なうと、グッスリと安眠できるとされています。

さらにヨガは、1日の疲れをとり、凝り固まった身体をほぐしてあげる肉体的な効果も期待できるでしょう。疲れがたまり、身体が緊張した状態で布団に入っても、質の良い睡眠を得るのは難しいものです。落ち着いた空間で、キャンドルや間接照明などを利用して心地良い空間を作り、肩の力を抜いた状態でヨガに取り組まれることをオススメします。

ヨガを行なう時間は、眠る30分ほど前だと良いですね。明日のことを考えず、深呼吸をしゆったりとした気持ちで行ってください。それでは次に、質の良い睡眠をとることができるヨガ3つのポーズを具体的にご紹介します。

質の良い睡眠をとることができるヨガ3つのポーズ

質の良い睡眠をとることができるヨガ3つのポーズとは、次の通りです。

  • 片足ガス抜きのポーズ
  • ハッピーベビーのポーズ
  • すきのポーズ

では次に、上記の3つの原因について詳しくご案内します。

片足ガス抜きのポーズ

片足ガス抜きのポーズは、足のリンパの流れを良くする効果があります。また、腹部に刺激を与えることができるので、腸などの内臓の働きを促すともいわれています。ほかに、腰痛を和らげる効果も期待できるので、長時間の立ち仕事やデスクワークをされている方におすすめです。

  • 「1」仰向けに寝転がり、リラックスした状態で5回ほど呼吸をします。
  • 「2」片足を両手で抱え込み、胸の位置までもってきます。
  • 「3」この状態で、さらに5回呼吸をします。

片足が終わったら、次はもう片方の足もやってみましょう。

ハッピーベビーのポーズ

太ももやふくらはぎ、お尻の血行を促すことができるのが、ハッピーベビーのポーズです。足のむくみが解消され、疲れをとることができるでしょう。足がむくみやすいという方にとっても効果があるポーズですよ。

  • 「1」仰向けになり、両足を両手で抱え込みます。
  • 「2」左右それぞれの手で足首を軽く持ち、そのまま足の裏を天井に向かって伸ばします。
  • 「3」両足をそのまま、開きます。
  • 「4」足を開いた状態で、左右にゴロゴロと軽く転がります。

足首を持つことが難しいという方は、足の裏を手でつかんでも良いですよ。

すきのポーズ

肩の凝りや背中の緊張をとることができるのが、すきのポーズです。また、疲れた目を休める効果もあるので、1日パソコンをずっと使っていて、肩や背中が痛い、目が疲れたというときにおすすめです。首に負担がかかるポーズなので、よそ見をせずに行ってくださいね。

  • 「1」膝と腕を伸ばした状態で仰向けになります。
  • 「2」息をゆっくりと吸いながら、両足を伸ばした状態で床より90度になるように上げます。
  • 「3」そのまま息を吐きながら、腰を浮かせ、足を頭の横の床につけます。

骨盤を持ち上げるイメージで、ポーズが完成したら5回ほど呼吸をしてください。

やさしいヨガ4週間プログラム (主婦の友生活シリーズ)
HIKARU
主婦の友社
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まとめ:リラックスした状態で行いましょう

本記事では、今回は、ヨガの歴史やメリット、そして質の良い睡眠をとることができる3つのヨガポーズをご紹介してきました。もう1度、3つのポーズをおさらいしましょう。

  • 片足ガス抜きのポーズ
  • ハッピーベビーのポーズ
  • すきのポーズ

ヨガは、心を落ち着かせリラックスした状態で行ってくださいね。何も考えず、頭を空っぽにした状態で寝る前に行なうと、身体がリセットされ心地良い眠りにつくことができるでしょう。また、身体の緊張や凝りをほぐしてくれるので、ぐっすり眠ることができます。みなさんも本記事をぜひ参考にして、質の良い睡眠を手に入れてくださいね。

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