If you find it hard to fall asleep at night, some yoga poses can actually help you. Doing yoga is beneficial to one’s fitness and well-being.
These are all quite simple. If you’re doing it for the first time, one minute will suffice.
Here are the yoga poses to help you have a good night’s sleep. But before you begin, take a few rounds of deep inhalations and exhalations.
1. Balasana (Child’s Pose). For those who have knee problems, this is a good idea. It will also help you relax your back, shoulders, belly, nervous system, and mind. Be sure to breathe deeply while on the Balasana pose.
2. Supta Baddha Konasana (Bound Angle Reclining Pose). Some people also call this the butterfly pose. You lie on your back, let your knees face to the sides, and place the feet soles together. Your arms should be outspread and relaxed. Breathe in deeply to you lower abdomen.
3. Back Roll. Hold your knees together while lying on your back. Let your legs and feet relax. Take gentle half spins from side to side to stretch and massage your lower back.
4. Supta Matsyendrasana (Reclining Spinal Twist). While lying on your back, prop up your knees and let them fall to the right side. Hold your left thigh with your right hand as you do this pose, and gently stretch your head to the left side.
5. Matsyasana (Fish Pose). Slide your hands under your rear end with your palms down. Do this pose while lying on your back. Then, press your lower arms to the ground as you bend your elbows. Next, lift your upper body, chest out. Count five to ten deep breaths then gently remove your hands under you.
6. Kapotasana (Pigeon Pose). Cross-legged, slide your leg backward and stretch out. Your palms should be on the ground in front of you, and the back of your left foot should be facing the ground. Pigeon pose is an intense yet super-relaxing position.
7. Meditation. Meditation is popularly, incredibly good for stress-relieving. Cross-legged, sit on a clean blanket, and extend your spine upwards as you also relax your shoulders. Breathe deeply and focus as your mind waders away. If you’re distracted by something, whether you’re feeling sad or mad, just “be” it. Then, come back to your breath.
8. Paschimottanasana (Seated Forward Bend). While seated, stretch your legs and lean them forward. Extend your spine upward and then bend forward once your back is lengthened. Reach through your heels. Beginners should bend their knees throughout the position, eventually straightening the legs as flexibility increases.
9. Parivrtta Sukhasana (Seated Spinal Twist). While sitting cross-legged, place your right hand on your left knee and left hand behind left hip. Gently twist upper body to the left. Repeat on the other side.
10. Viparita Karani (Legs Up the Wall Pose). As shown in the picture, place your legs against the walls as your back lays down to the ground. Rest your arms at the sides. For anyone with lower back issues, tuck a blanket or put a pillow under your tailbone.
The good thing about these poses is that you can do this inside the comfort of your home without the need to go to yoga studios and pay the membership fee. Aside from sleep troubles, you can do these to help you kill the stress and anxiety.
Do you know any more yoga positions that can help ease sleep problems? Share them with us in the comments section below!
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