If you often suffer from insomnia-you’re not the only one: A lot of people turn for hours in bed before finally falling asleep and getting some real rest.
If it happens all the time you are bound to feel constantly tired during the day, possibly eating a lot of sugar and drinking plenty of coffee to stay awake, and even getting depressed and gaining weight as a result.
By doing the yoga poses which we have for you today before going to sleep you will have a pleasant sleep all night long. They’re all quite simple, so even if you’ve never done any yoga and don’t consider yourself as “flexible,” you’ll be able to make them happen without a problem.An increasing number of scientific studies have shown the health benefits of yoga so why don’t you give it a try?! You have nothing to lose…
The first time you do these poses, it’s good not to do them for a long time. One minute is enough. Later, you can extend the pose to five minutes or even longer.
Balasana – Child’s Pose
If you have knee problems, you probably shouldn’t be doing this pose. But for everyone else, this post will help relax your nervous system, back, shoulders, belly, and your mind. If your bend and don’t reach your heels, fold a blanket a few times over and tuck it under your bum so you can really do it right.
You can stretch your arms out in front of you or let them relax at the sides. Set an alarm so you know when to finish the pose. While you’re in the Child’s Pose be sure to breathe deeply, especially into your back.
Supta Baddha Konasana — Bound Angle Reclining Pose
It is often referred to as the butterfly pose: lie on your back, prop up your knees, place the soles of your feet together and gently let your knees stretch to the sides. Most of the people can’t lie flat in this pose. Our knees should be at least a few inches away from the ground. So to relax, put a bunch of books or a rolled up blanket or pillow under your knees. Let your arms splay out at your sides, totally relaxed as well. Breathe all the way into your lower belly.
Lie on your back, take hold of your knees (or if you can reach, all the way around your shins as in the picture). Move gently from side to side. It’s the best way to stretch and massage your lower back after a hard day.
Relax your legs and feet completely. At the same time, let your shoulders melt towards the ground — be sure not to put tension on them while holding your knees. And what is the most important? That’s right, deep breaths.
Supta Matsyendrasana – Reclining Spinal Twist
Lie on your back, prop up your knees and then let them fall over to the right side. You could stabilize your legs by holding the left thigh with your right hand. But at the same time, stretch your left arm out to the left and gently roll your head to the left.Here too, you want both shoulders to relax into the ground as much as possible. And you know it, breath! Then repeat the pose on the other side.
Matsyasana – Fish Pose
Lie on your back with your arms on the ground at both sides, slide your hands — palms down — under your bum. As you slide them, start to press the whole lower arms into the ground while bending your elbows.
The effect is to lift your upper body gently upward and open up the chest.You can hold your head up if your throat and neck are uncomfortable, or gently let your head fall back toward the ground. Take five to ten deep breaths and then carefully remove your hands from under you. Lie flat and enjoy the relieve in your chest.