Whenever you often struggle to fall asleep, you are not alone: lots of people toss and turn for hours in bed ahead finally drifting off and getting a few actual rest. As them happens regularly you can end up feeling constantly tired during the day, possibly overusing sugar and coffee to stay awake, and even getting depressed and gaining weight as a result. That’s serious!
Doing the following yoga poses ahead bed wish help you fall asleep (and stay asleep). They’re all quite simple, so even if you have never done any yoga and do not think of yourself as “flexible,” you will be able to master this without a problem. Increasingly scientific studies have shown the health benefits of yoga so why not take advantage?! You’ve nothing to lose.
The first time you do this poses, it is good not to stay in it too long. One minute is plenty. Later, you’ll be able to extend the pose to 5 minutes or even longer.
5. Fish Pose
Lying on your back with your arms on the ground at your sides, slide your hands palms down under your rear end. For you slide it, start to press the whole lower arms into the ground as bending your elbows.
The effect are to lift your upper body lightly upward and open your chest. You’ll be able to hold your head up, whenever your throat and neck is uncomfortable, or gently let your head fall backward toward the ground. Take 5-10 deep breaths then carefully remove your hands of under you. Lie flat and enjoy the open sensation in your chest.
4. Child’s Pose
If you’ve knee problems, these one probably Is not a good idea. But for everyone else, these pose will relax your nervous system, back, shoulders, belly, and your mind. If your rear end does not reach your heels, fold a blanket a few times over and tuck it under your bum so you can really let go.
You’ll be able to stretch your arms out in front of you or let them relax at your sides. Set a alarm so you know when to come out of the pose. While you are in the Child’s Pose make sure to breathe deeply, specially into your back.
3. Reclining Spinal Twist
Lying in your knees then let them fall over to the right side. You can stabilise 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 lightly roll your head to the left. Here also, you want both shoulders to relax into the ground as far as possible. And yes, breathe! And then repeat the pose on the another side.
2. Bound Angle Reclining Pose
lying with your back, prop up your knees, place the soles by your feet together and lightly let your knees fall away to the sides. Most of us cannot lie flat in these pose.
Our knees wish be at least some inches away from the ground. So to relax, put an stack of books or a rolled up blanket or pillow under each knee. Let your arms splay out at your sides, totally relaxed also. Breathe all the way in to your lower stomach.
1. Back Roll
Lying on your back, grab your knees (or whenever you can reach, all the way around your shins for pictured here). Rock lightly from side to side.
It is a great way to stretch and massage your lower back after a long day. Let your legs and feet completely relax. Concurrently, let your shoulders melt toward the ground, make sure not to tense it while holding your knees. And of course, breathe deep.