These days more and more people have trouble falling asleep. Unfortunately, many people toss and turn for a few hours in bed before closing their eyes and getting a good night`s rest. This causes them do wake up fatigued and forces them to indulge in coffee and sugary foods in order to boost their energy levels and go through the day. This is a vicious cycle that eventually leads to problems like weight gain and depression.
The good news is that doing the yoga poses presented in this article will help you fall asleep easier and get the sleep that your body desperately needs in order to function optimally. While they may seem quite challenging in the beginning, the truth is that once you master them, you`ll be able to do them with ease. Initially, doing them for a minute is more than enough. Then, gradually work your way up to 5 minutes.
Balasana – Child’s Pose
Not only it relieves knee pain, but child`s pose has been also shown to calm the nervous system and relax the back and shoulders. In case your rear doesn’t reach the heels, fold a blanker and place it under the bum so that you can really let go. Stretch the arms in front of you and relax at the sides. Make sure you breathe deeply while doing this pose.
Supta Baddha Konasana — Bound Angle Reclining Pose
Commonly known as the butterfly pose, the sputa baddha konasana is a good way to remove fatigue, help you fall asleep easier, and relieve discomfort from menopause or menstruation.
To do the butterfly pose, lie on the back, prop up the knees, and put the soles of the feet together, letting the knees fall to the sides. The knees should be kept a few inches away from the floor. Then, placed a rolled up pillow under the knees, let the arms fall out to the sides, and breathe deeply.
Lie on the back and wrap the knees together, preferably around the shins. Rock from side to side in order to stretch the lower back and relieve tension after a tough day at work. Keep the legs and feet completely relaxed and the shoulders flat on the ground. Don’t forget to breathe deeply as you move.
Supta Matsyendrasana – Reclining Spinal Twist
Again, lie on the back and prop up the knees. Let the knees swing all the way to the right side. Hold the left thigh with the right hand for additional stability.
When doing this pose, extend the left arm to the left side and turn the head to the same side, too. Keep the shoulders flat on the ground. Switch sides.
Matsyasana – Fish Pose
Extend both arms by the sides while lying on the back. Put the palms downwards and pull them close the buttocks. Start pressing the lower arms and bend the elbows.
The goal of this pose is to lift yourself using your upper body. Keep the head up and hold breathe deeply for a few minutes before releasing.
Additional poses that could go a long way in improving your sleep include Standing Forward Bend (Uttanasana), Plow Pose (Halasana), Legs Up The Wall Pose (Viparita Karani), Supine Spinal Twist (Supta Matsyendrasana), and Seated Spinal Twist (Ardha Matsyendrasana).